SATURDAY
ARMS

TRICEP
pushdown both rope 4x15 36-43kg
pushdown rope 3x8 50kg
rope overhead 3x10 50kg
pushdown bar 4x10 50kg
reverse pushdown bar 4x10 50kg
cuff 1 arm 3x8 12.5kg
cable behind 1 arm 3x8 12.5kg
dip machine 3x12 73kg

BICEP
db curl 3x10 20-24-32kg
easy bar curl 3x10 40kg
concentration curl 3x10 8kg
decline db curl 3x10 10kg
preacher hammer bench close 4x10 10-10kg
hammer db to chest standing 3x12 20kg
4x12 hammer rope 21kg
pulldown 3x12 73kg
preacher machine 4x12 18kg


FOREARM
bar on pulldown 10x12 42kg
reverse db 5x12 10kg

pump next level did extra delt chest calves too and finally we hit 150kg nighttime weight