FRIDAY
BACK CHEST DELTS

DELTS
smith press behind 2x12 60kg
side raise cable on seat 3x12 10kg
rear delt cable on seat 3x12 10-12.5-14.5kg
rear cable bend 3x12 12.5-10-10kg
superset db 12kg 12
front raise cable 2x12 10kg
upright row smith 2x10 50kg
db side low rest
Plate press 1x6 140kg drop sets

BACK
pulldown 2x10 52-66kg
Cable row standing 2x20 32kg
cable row seated middle 2x12 17kg
cable row high 2x15 17-23kg
assisted pull-up 2x8 32-45kg back fried

CHEST
Plated press 3x12-8-8 80-120-120kg drops
machine fly 2x12 84kg
cable press 3x15 17.5-21-21kg

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