SATURDAY

SHOULDER CHEST QUAD TRICEP
warm up side into rear delt db
rear delt cable 4x15 14-18-18-18kg
rear delt cable high 4x12 18kg
side raise cable 4x20 9-3x14kg
db standing raise 3x12 20-2x22kg
plate press 3x15 80kg
smith behind 3x12 80kg not today

smith front arms close 3x10 80-2x60kg
upright row v bar 3x15 17.5-25-25
front raise cable superset^3x12 7.5kg
machine rear delt 4x20-15 53-3x73kg

​CHEST
machine press 4x20-15-12-20
59-73-86-59
plate press 1arm 3x12 40-50-50kg
incline db fly 4x20 20kg
high incline smith 3x15 60kg
decline db 3x15 30kg
cable Crossover fly 4x15 10kg
dips 3x12



TRICEP
pushdown rope 4x15 20kg
1arm rope 4x15 12.5kg
cable behind head 3x10 5kg
skull crusher rope 3x12 20kg
close grip pushdown 3x12 20kg

Amazing session again weight might not be impressive but we will build that up in the rep ranges so far body is responding very well all things recovering fast minus quads taken longer so didn’t train them today like planned