TUESDAY
CHEST DELTS BICEP

CHEST
plate press close 3x12-8-8 120-140-140kg
db press 2x10-8 50kg
smith high 2x8 80-100kg
smith flat wide 2x8 80-100kg
fly machine 3x10 80kg
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 3x10-8 73-79-79kg




DELTS
side raise cable standing 4x12 7.5-10-10kg
rope rear 3x12 23kg
cable rear 4x12 7.4kg
rear delt machine 3x20 73-86-86kg
plate press 2x8 90kg

BICEP
easy bar cable machine 3x10 21kg
concentration curl 2x8 22kg
hammer on preacher 3x10 14kg
preacher machine 3x12-10 45-52-52kg

great session was tough tonight but finally legs next can’t wait too train them