CHEST DELTS BICEP
FRIDAY

CHEST
plate press close 3x11-8-6 120-140-160kg
db press 2x10-9 40-44-50kg
smith high 2x8 100kg
smith flat 2x8 100kg
fly machine 3x10 134kg
dips 2x12 91kg
high Incline cable fly 3x10 17kg
Cross cable fly cross 3x12 21kg
low pec fly 3x12 14-17-17kg
machine fly 3x10 64kg
pin press 3x12-10 66-79-79kg


DELTS
side raise cable standing 4x12 7.5kg
rope rear 3x12 23kg
cable rear 4x12 7.4kg
rear delt machine 3x12 68kg

BICEP
easy bar cable machine 3x10 23-30-30kg
concentration curl 3x10-8 20-22-22kg
hammer on preacher 3x10 14kg
preacher machine 3x10 45kg

back in tonight still felt tiny bit run down but felt strong and crazy pump food is much lower going to focus on tightening up few weeks here