TUESDAY
CHEST DELTS BICEP

CHEST
plate press close 2x10-8 120kg
flat db press 2x8 40kg
slight incline db 2x8 32kg
smith upper pec delt 2x8 60kg
smith flat wide 3x12 60kg
dip machine 3x10 73kg
cable fly 3x10 17kg 23kg
superset ^
machine fly 54kg 10
upper chest fit cable 2x10 12kg
low pec fly 3x10 12kg
dip machine 2x10 91kg





DELTS
side raise cable 3x10 5.2
rope rear 4x12 30kg
^superset pulldown
front raise db seated 2x10 16kg
rear delt db 2x10 20kg


BICEP
db curl 3x10-8-8 20-24-24kg
concentration curl 3x12 14kg
preacher machine 3x10 32kg
easy bar cable machine 3x10 21kg
hammer preacher 3x10 16kg

foods upped 4000 lost 1 kilo today was tough but good pump still probably got 4 kilo I want too loose this month then back on bulk