FRIDAY
DELT CHEST ARMS FOREARMS

DELT
plate press 2x8 80kg
side raise db chest on seat cable 3x10 14kg
rear delt cable high 3x12 5.2kg
rear delt machine 3x15 66kg
front raise barbell 3x8 40kg
upright row barbell 3x8 40kg
behind neck smith 2x8 60kg



CHEST
close grip smith slight incline 3x10-8 60kg
flat db fly 3x10 22kg
machine fly 3x10-8 93kg
pin press 2x8 66kg
cable press 2x1214kg
wide press 2x20 40kg



ARMS
TRICEP
rope behind head 3x8 10kg
pushdown close bar 3x12 21kg
superset rope pushdown 3x15-12 10-14-14kg
cable both hands 3x8 10kg
cuff 1 arm 2x10 10kg
dip machine 3x12 73kg

BICEP
decline hammer 3x10 12kg
preacher hammer 3x10 12-14-14kg
db reverse preacher 2x8 14kg
decline curl 2x10 8kg
easy bar cable 2x10 14kg
pulldown superset ^3x12 66kg
peacher machine 2x32kg 10

FOREARM
bar 6x12 52kg
reverse db 6x12 12kg

Big session tonight but time too fill out weight finally moving up in a good way carbs high going keep pushing until fullness is back