MONDAY
CHEST DELTS TRICEP

CHEST
plate press close 2x8 170kg
pate press wide 2x10-8 80-100
high incline db fly 2x10 34kg
fly machine 2x12 full stack plus 10kg
pin press 2x15 66kg
fly machine 2x10 54kg
cable cross over 2x20-12 17.5-21kg


DELTS
rope rear delt rope 3x12 21kg
side raise cable cross 3x15-12-10 7.5-10-12kg
rear delt cable high 3x15 10kg
front raise cable 2x10 7.5kg
upright row cable bar 2x12 30kg

Starting the week of fresh finally can train legs now that will be tomorrow looking forward too it weight is 296 now just can’t budge it but not stressing over it


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