PUSH (15/03/22)
Slight decline db press
Topset: 11x60kg
Backoff: 12x54kg, 13x50kg

HS iso lateral bench press
Topset: 7x120kg
Backoff: 9x100kg, 10x90kg

Incline HS chest press
1 topset: 8x100kg
Cluster set: 8x80kg ... 5x80kg ... 4x80kg

Cable flys
3x12x35kg + 10 sec pause in the stretch (last set ds 12x25kg)

Single arm standing side lateral machine
10kg x 15, 13, 11, 10

Rope front raises ss db side lateral raises
3x10x35kg ss 3x15x14kg

Dual rope pushdowns
45kg x 15, 13, 11

Lying DB extensions
18kg x 15, 13, 12