MONDAY
CHEST DELTS BICEP

CHEST
smith flat wide 3x20-16-10 80-100-120kg
smith high pec delt tie in 3x12 80kg
db pull over 3x12 40kg
machine fly 3x12 92kg
pin press 2x10 66kg
dip machine 2x12 68-77kg
machine fly pad behind back 3x10 91kg
dip machine 2x10 36kg
low pec cable 3x10 14kg



DELTS
db rear 3x12 20-28-30kg drops
rear delt cable high 3x12 7.5kg
side raise standing cable 3x12 5.7kg
front raise cable 2x8 10kg
rope rear 3x12 26kg



BICEP
db curl 3x12 14kg
hammer cable to chest 3x10 10kg
spider curl db 3x10 18kg
preacher machine 3x20 50kg

Good session but reducing weight and still feel the little pec strain but grip was closer to take load of it