TUESDAY
CHEST DELTS
warm up rotator cuff cable pump chest
cable fly 3x15 12-14
^ superset hammer plate press 3x12 40-60-80kg
pin press 3x12 39-52-52kg
machine fly 3x10 66-59-59kg
Lower pec cable fly 3x12 7.5kg



warm up side rest superset rear bent over
rear delt db 3x12 14kg
rear delt cable bent 3x12 7.5kg
rear delt cable high 3x12 5.7-7.5-7.5kg
side raise db 3x12 8kg
side raise cable 3x12 3.4kg
front raise db 3x12 10kg


1 hour fasted cardio