MONDAY
CHEST DELTS

CHEST
plate press close 3x10-8 120kg
pate press wide 3x10-8 100kg
db press 3x10 30kg
high incline press 3x8 80kg
fly machine 3x10 full stack
pin press 3x12-10 66-73-73kg
dips 3x15 66-73-73kg
db fly flat 3x8 22kg
high Incline cable fly 3x10 10-12-12kg
Cross cable fly 3x10 17kg
machine fly 3x10 45kg



DELTS
side raise cable standing 4x12 7.5kg
rope rear 4x12 32kg
upright row cable bar 2x10 44kg
front raise db 2x10 16kg
rear delt db upright 3x12 24kg

Took a week of good session tonight felt heavy bit depleted didn’t pin rested body now pinned and ready to keep growing will do 6 week high volume then low more heavy repeat 6 on off