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 30-35-44kg
cable overhead 3x12 14kg
reverse pushdown 3x10 50kg
dip machine pull up 2x10 70kg
cable 1 arm 3x8 10kg
cable behind 1 arm 3x8 12.5kg

BICEP
Cable bar standing 3x10 50-63-63kg
rope hammer 3x12 50kg
db curl 3x10 14kg
preacher machine 3x12 26kg

CHEST
pin press 3x10 73-73-86kg
dip machine 3x12 73-82-91kg


DELT
pin rear delt standing 3x12 59-66-66kg
pec dec rear delt trap 6x15 73kg
db side raise 3x10kg
front raise 2x10kg


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

CALVES
pin 6x15 100-120kg

Tonight was pretty tiring chest wasn’t fully recovered but got it done going too feed up tonight lost bit more weight 306lbs