THURSDAY
BACK CHEST TRICEP REAR DELT

BACK
pulldown middle back 3x10 75-85-95kg
pulldown straight 3x10 75-85-85kg
seated row 3x12 85kg
cable pullover 3x10 22kg
pulldown 1 arm 3x10 40kg
rack pull 2x10 140-220kg
pullover seated cable 3x12 45-52kg


CHEST
plate press 3x12 120kg
incline plate 3x10-12 120-170kg drops
cable incline press 3x15 10kg
incline cable fly 3x12 10kg
cable crossover 3x15 10kg


TRICEP
rope pushdown 3x15 41kg
reverse superset ^ 23kg 15-8-8
1 arm rope 3x10 18kg
kickback cable 3x12 14kg
skull cable behind 3x10 18kg



TRAPS
cable shrug 3x20 52kg


DELTS
rear cable bent 3x12 10kg
rear delt high cable 3x12 15-12.5-12.5kg
machine rear hands side 4x12 52-66-73-79kg


Another top session tomorrow will be quad day look forward too that nothing else to report everything going good