MONDAY
CHEST DELTS BICEP

warm up rotator cuff cable pump chest
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
cable fly cross over 3x15 10kg
pec dec inner fly 3x12 36kg
high pin press 3x12 52kg
Lower pec cable fly 3x12 5kg
pin press low 3x12-10 52kg drops

DELTS
rear delt db standing bent over 4x15 18kg
rear delt cable high 4x12 5kg
rear delt machine 3x12 45kg
side raise db 5x12 10kg drops
side raise cable 3x10 5kg
front raise db 3x10 16kg

BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg

Abs 8 exercises and hypers

1 hour fasted cardio