MONDAY
CHEST DELTS BICEP

CHEST
plate press close 3x10-10-8 120-140-160kg
db flat 2x8 50kg
machine fly pad behind back 3x12-10 68kg
smith slight incline 2x12-10-8 80-100-120kg
dip machine 3x15-12-10 73-82-91kg
shoulder plated upper pec delt 2x8 80kg
cable crossover 3x12 14kg
low pec fit 3x12 12kg


DELTS
side raise standing cable 3x15 5.2kg
rope rear 3x15 32kg
rear delt cable high 3x12 10-12.5-12.5kg
^superdet machine pec dec 59kg 12


BICEP
rope 2x10 35kg
seated db curl 2x10 20kg
spider curl easy bar 3x12 10kg
preacher machine 5x12-10 36kg

Very good session pump was intense now focus get stronger foods 6500 but have to cut bread out way to bloated in the stomach