TUESDAY
CHEST DELTS BICEP

CHEST
plate press close 3x10-8-8-6 120-140-160kg
flat db press 2x8-9 50-40kg drop
cable fly 3x10 23kg
smith high upper pec delt 2x8 80kg
smith flat wide 1x8 80kg
dip machine 2x10 73kg
upper chest fit cable 2x10 14kg
low pec fly 2x12 17-17kg






DELTS
side raise db 3x10 20kg
rope rear 4x15 23kg
front raise db seated 2x8 14kg
rear delt db 2x10 20kg


BICEP
db curl 3x10-10-8 20-22-26kg
concentration curl 3x12 14kg
preacher machine 3x10 32kg
easy bar cable machine 3x10 21kg
hammer preacher 3x10 16kg