SATURDAY
ARMS CHEST DELT CALVES

TRICEP
pushdown both rope 4x12 23-26-30-30kg
pushdown rope 3x10 50kg
rope overhead 3x10 30kg
pushdown bar 3x12-10 50-63-63kg
dip machine pull up 2x10 70kg
reverse pushdown bar 3x12 50kg
cuff 1 arm 3x8 12.5kg
cable behind 1 arm 3x8 12.5kg

BICEP
db curl 3x12 20-24-24kg
concentration curl 3x10 16kg
decline db curl out way3x10 10kg
preacher hammer bench close 3x10 2 12kg
4x12 hammer rope 21kg
easy bar cable 3x10 12.5kg
pulldown 3x10 66kg
preacher machine 4x12 26kg

CHEST
pin fly 3x12-10 100-134-134kg
pin press 3x10 73kg
close grip plate 2x10 80kg
close grip flat smith 3x10 60kg
Wide smith 3x10 80kg
fly cable 2x10 12.5kg

DELT
pin rear delt 3x12 73-86-107kg
pec dec rear delt trap 6x15 52-64-73kg
db side raise 3x10 10-12-12kg
plate press 2x10 60-80kg


FOREARM
bar on pulldown 6x12 59kg
reverse db 5x12 12-14kg

Very good session tonight the pump was crazy again loving these workouts