WEDNESDAY
CHEST DELTS

CHEST
plate press close 3x8 120-130-140kg
pate press wide 3x10-8 100kg
db flat 3x8 40-40-30kg
fly machine 3x12-10 79-100-100kg
smith high incline 3x8 80kg
flat smith press wide 3x10 60kg
pin press 3x8 66kg
dips 3x15 66-73-73kg
high Incline cable fly 3x10 12kg
Cross cable fly 3x15 14kg
^supersset machine fly 3x10 50kg



DELTS
side raise cable standing 4x12 5.7kg
rope rear 4x12 32kg
cable rear 4x12 5.7kg
upright row cable bar 2x10 44kg
front raise db 2x10 16kg
rear delt db upright 3x12 24kg

good session tendon still little inflammation but still good enough to train very drained after this volume now mod weight but can’t get past 8