CHEST DELTS
WEDNESDAY

CHEST
plate press close 2x8 160kg
pate press wide 2x8 100-110kg
pin press 2x20 66kg
fly machine 2x10 full stack plus 10kg
high db fly 2x10-8 32-34kg
fly machine 2x12 82kg
cable cross over 2x15 17.5kg



DELTS
rope rear delt rope 3x15 30kg
side raise cable cross 3x12 7.5kg
rear delt cable high 3x15 10kg
front raise cable 2x10 7.5kg
upright row cable bar 2x12 30kg

TRICEP
cuff 1 arm 2x8 19kg 3x12 drops 12kg
pushdown 3x12 23kg
rope pushdown 2x8 50kg
rope overhead 2x8 50kg