THURSDAY
CHEST DELTS BICEP
plate press close 3x10-8-6 120-160-180kg
pate press wide 3x8 120kg
fly machine 3x12 full stack
pin press 3x12 66-77-77kg
high incline press 2x8 80kg
db flat 2x10 30kg
superset^ cable low 14kg 10
Incline cable fly standing 3x10 12kg
Cross cable fly 3x10 21kg
fly machine full stack 2x8 felt heavy


DELTS
side raise standing 3x20 5.7kg
side raise cable seated 4x12 5.7-7.9kg
cable front raise 2x10 10-12.5kg
rope rear delt rope 3x12 21-30-30kg
rear delt cable seat 3x15 7.5kg
high cable rear delt 3x10 7.5kg
upright row cable bar 2x15 30kg


BICEP
db curl 3x10-8 20-30-32kg
hammer rope 4x10 21kg
easy bar curl 3x10 20kg
preacher hammer bench 3x10 14-14-16kg

LOVE this split 3 times week big volume growing