CHEST/SHOULDERS/TRICEPS 26/10/21
Incline db press10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
8x60kg

Plate loaded HS flat press
(Slight pause at the bottom)
3x6x120kg

Decline barbell press
3x20x80kg

Incline flyes with manual resistance
(4 sec negatives)
4x8x22kg

Dumbell side laterals
3x10x20kg last set + 20 partials from below

Bent over db rear laterals
3x40x10kg

V-bar pushdowns
4x15x60kg

Overhead rope extensions
4x15x35kg + 20 sec stretch after every set