THURSDAY
DELTS TRICEP BICEP

DELTS
side raise db 3x12 14-16kg
side raise cable 3x12 5.7-7.9-7.9kg
rear delt cable 2x12 7.9-10kg
cable high 2x12 5.2-7.9kg
rear delt machine 2x12 52kg
upright row smith 2x10 30kg
front raise db 2x12 14kg
Plate press 2x12-8 40-60kg

TRICEP
rope pushdown 3x12 23kg
rope skull 3x15 14-18-18kg
pin pushdown 3x12-10 64-77-full stack
cable 1 arm 2x12 9kg


hammer rope 3x12 12-14-16kg
bicep db 3x10 12-14-14kg
concentration curl 2x12 12-14kg
preacher 2x20 32kg