FRIDAY
DELT CHEST

DELT
plate press 2x10-7 80kg
behind neck smith 2x12-10 40-60
front smith 2x10 60kg
side raise db chest on seat cable 3x12 12kg
rear delt cable high 3x12 7.5kg
standing cable 2x12 5.2kg
rope rear 2x12 21kg
rear delt machine 2x15 66kg
front raise bar 3x10 30kg
upright row bar 3x12-10 30kg



CHEST
machine fly 3x10 80kg
close grip smith slight incline 2x8 60kg
db slight incline 2x20 22kg
wide press 3x10 60kg
pin press 2x15 66kg
cable fly 2x10 19kg


Very good session tonight going so slow controller is changing the game for me less weight less injury risks