FRIDAY

SHOULDER CHEST
smith behind 3x8 80-100-120kg 4 drops
smith front 3x10-8 80-100-120kg
plate press 2x15 80kg
cable rear delt cable 3x12 32kg
cable rear delt 3x12 14-18-18kg
db seated rear 3x15 42kg
superset 20kg
rear delt machine 3x12 52kg
side raise db seated 3x10 10kg
upright row bar 3x10 45kg
front raise db 3x10 20kg



Chest
high incline press 3x8 120kg
machine press 3x10 86kg
machine high press 3x12 66-73-
Middle middle 3x12 18kg
Flat fly 3x15 20kg

1 hour morning cardio