BACK DELT FOREARM

BACK
rope pullover 2x15 21-21
pull-down behind 2x15 59kg


DELT
side raise cable crossover 3x15 5.7-7.5-10kg
cable rear delt rope 3x15 30kg
db side raise 2x15 20kg
rear delt machine 2x15 100kg
shoulder press 2x12-6 100-120kg



FOREARM
cable 4x15 21-30-30-30kg
bar 2x15 30kg
reverse 5x15 21kg

changed it up a bit didn’t count few things but good session had to rest the knee so no quad