DELTS TRICEP CHEST
FRIDAY
DELTS
side raise cable 2x12 7.9-10kg
rear delt cable 2x12 10-12.5kg
cable high 2x12 10kg
upright row smith 2x12 30-40kg
front raise db 2x12 16kg
Plate press 2x8 80kg

TRICEP
rope pushdown 3x12 23-29-29kg
rope skull 3x12 23kg
pin pushdown 3x12 77kg
cable pushdown arm 3x12 12.5kg

CHEST
fly machine 3x12 73-86-100kg
pin press 3x12 66-86-86kg
Plate press 3x10-8 60-80-80kg

great session and pump tomorrow will be ham focus knee bit sore then quad Sunday I think got let the tendon heal a bit