TUESDAY
CHEST DELTS BICEP

CHEST
fly cable 3x10 21kg
flat db press 2x10 30-30kg
db incline 2x10 30kg
db incline fly 2x10 20kg
machine fly 3x10 45kg
smith upper pec delt 2x8 60-80kg
smith flat 2x12 60kg
plate press close 2x10 80kg
dip machine 2x10 73kg
low pec fly 2x12 12kg


DELTS
side raise cable 3x12 5.2kg
rope rear 3x15 21kg
^superset pulldown 3x10 39kg
front raise cable 2x12 7.5kg
rear delt cable 2x12 5.2kg


BICEP
preacher machine 4x12 32kg
db seated curl arms on preacher 3x12 10kg
db over preacher 3x10 14kg
hammer rope 3x12 17-21-21kg

the cut is official over woke up 1 pound lighter after 5500 calories yesterday so today was a bigger carb feed fats 8000 cals now too get some glycogen want too try keep bodyfat In good place though not to sloppy but since losing a pound making sure I start gaining now