WEDNESDAY
CHEST DELTS BICEP

CHEST
plate press close 2x10-8 140-160kg
pate press wide 2x8 120kg
fly machine 2x12 full stack
pin press 2x15-8 66-86kg
fly machine 2x10 54kg
cable cross over 2x12 21kg


DELTS
side raise cable cross 3x12 7.5kg
cable front raise 2x10 7.5kg
rope rear delt rope 3x12 21kg
rear delt cable high 3x15 10kg
upright row cable bar 2x12 44kg


BICEP
db curl 2x10 20-20-24-30kg
easy bar curl cable 2x-12 21kg
preacher hammer bench 3x10 12kg
4x10 hammer 21kg

really good session and pump everything going as planned knee feels brilliant healed so this is good