FRIDAY
CHEST DELTS BICEP

CHEST
cable fly 3x12-10 14-17-21kg
plate press close 3x10-10-8 120-140-160kg
db flat 2x10 50kg
smith high 2x10-8 80-120kg
smith flat wide 2x15 80kg
pin press 2x10 79kg
dip machine 2x10 91kg
fiy machine 3x10 130kg
low pec fly 3x12 17kg
machine fly 3x10 64kg





DELTS
side raise cable standing 4x15 5.2kg
rope rear 3x12 23kg
cable rear bent 3x15 5.7-7.5–10kg
front raise db seated 3x10 10-12-12kg
rear delt db 3x12 14kg


BICEP
preacher machine 3x12 50kg
cable curl 14kg 3x8 10kg
easy bar cable machine 3x10 21kg
hammer preacher 3x10 14kg
concentration curl 2x10 16kg

took time to rest tendon it’s way better great session weight holding 140kg but getting tighter tomorrow legs foods been little less too 3500