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FRIDAY
DELT CHEST
DELT
plate press 2x8-6 120-130kg
seated cable 4x12 5.2kg
rear delt cable 3x10 7.5kg
standing cable 3x12 5.2
rear delt db bench 3x20 14kg
db bench side raise 3x10 10kg
front raise bar 3x10 30kg
upright row bar 3x12 30kg
rear delt machine 3x12 86kg
CHEST
machine fly 3x10-8-8 134-134 plus 20kg
pin press 2x10 73kg
smith wide 2x15 80kg
close grip smith slight incline 2x10 60-80kg
cable fly 2x10 19kg
superset^
wide plate press 2x10 80kg
Did tricep calves abs forearm too very good session weights still holding nicely can’t complain so far not feeling too weak
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