SATURDAY
ARMS CHEST DELT CALVES

TRICEP
pushdown both rope 3x12 23-26-32kg
pushdown rope 3x10 50-36-36kg
rope overhead 3x8 32kg
pushdown bar 3x10 63kg
reverse pushdown 3x10 50kg
dip machine pull up 2x10 70kg
cable 1 arm 3x8 10kg
cable behind 1 arm 3x8 12.5kg

BICEP
cable curl behind 3x10 12kg
easy bar cable 3x10 14kg
rope 3x10 21kg ^super
pulldown 3x10 59kg
concentration curl 2x8 16kg
preacher hammer bench close 3x10 2 12kg
preacher machine 3x12 26kg

CHEST
pin fly 3x8 134kg
pin press 3x10 73-73-86kg
dip machine 3x12 73-82-91kg
close grip smith 2x10-8 60-80kg
close grip plate 2x10 80kg




DELT
pin rear delt standing 3x12 59-66-66kg
pec dec rear delt trap 6x15 73kg
db side raise 3x10 12-14-16kg
front raise 2x8 14kg



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

CALVES
pin 6x15 100-120kg

Another great session tonight feeling the lower food but holding 140kg nighttime weight so very happy here