FRIDAY
ARMS CHEST

CHEST
wide plate press 3x12 60-70-70kg
cable Cross over 2x12 17.5kg
fly press 2x12 17.5kg
cable low 2x12 17.5kg
smith flat 2x12 80kg
pushdown 2x12 68kg

BICEP
db curl back on pole 2x10 20kg
easy bar curl 2x10 20kg
cable curl overhead 2x12 10kg
preacher pin 2x12 36kg
hammer curl rope 2x12 21kg
pull-down curl 2x12 52kg


TRICEP
rope pushdown 2x10 70kg
rope skull 2x10 70g
pushdown bar 2x10 full stack
1 arm cable pushdown 2x8 10kg
cable behind 2x12 10-12.5
cable kick back 3x12 5.2kg
pushdown pin 2x20 54kg

great pump digestion fixed now to progress on chest press first time trying it like this all workouts is little to no rest I go my training buddy goes