MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
cable fly cross over 3x12 14.7-17.5-17.5kg
high incline smith 2x10-8 70-80g
flat smith 2x10-8 80kg
fly machine 3x12 41-45-45kg
hammer close grip 2x12-10 60-70kg
2x12 pushdown 54-64kg


BICEP
bb curl 2x12 12-16kg
preacher pin 3x15 32kg
hammer bb curl decline 3x10 16kg

DELTS
db side 3x12 8kg
rear delt db 3x15 16kg
front raise db 2x12 10kg
rear delt machine 2x20 32kg

FOREARM
cable curl 3x12 21kg
reverse curl bb 3x12 14kg