SATURDAY
ARMS CHEST DELT CALVES

TRICEP
pushdown both rope 4x12 50kg
pushdown rope 3x10 50kg
rope overhead 3x10 50kg
pushdown bar 5x10 50kg
reverse pushdown bar 4x10 50kg
cuff 1 arm 3x8 12.5kg
cable behind 1 arm 3x10-8 12.5kg
dip machine 3x12 73kg

BICEP
db curl 3x12 20kg
concentration curl 3x10 12kg
decline db curl 3x12kg
preacher hammer bench close 3x10 2 12kg
hammer db to chest standing 3x12 20-30-30kg
4x12 hammer rope 21kg
pulldown 3x10 66kg
preacher machine 4x12 18kg

CHEST
pin fly 3x12 100kg
pin press 3x12 73kg
close grip flat smith 3x12 40kg

DELT
pin rear delt 3x12 73kg
db side raise 20kg

FOREARM
bar on pulldown 10x12 59kg
reverse db 5x12 10kg

CALVES
pin 6x15 100kg

The pump is on another level truly feeling it since pushing deca up npp never done this amount and holly hell holding water but that’s part of it and what I wanted but not lying tough walking putting socks on breathless but body will get used too the weight still can train hard blood pressure fine heart rate fine