CHEST DELT BICEP

CHEST
Close grip plate press 4x20-15-10-6 80-100-120-150kg
smith flat 4x15-15-10-8 80-100–120-140kg
flat db fly 3x12-10-10 24-28-30kg
db pullover 2x12 30kg
Machine fly 3x10 100-134-134kg



DELT
smith press 2x10-8 80kg
high cable 3x20 7.5-12-14kg
cable side raise 3x15 5.2kg
db chest on seat 3x10 12kg
front raise bb 2x12 40kg
upright row bb 2x12 40kg
rear delt pec deck 2x10 93kg
y raises on incline 2x12 12kg

BICEP
spider curl 4x10 16-20-24-26kg
db together 2x12 20kg
preacher 4x12 64kg

FOREARM
cable curl 3x15 45kg
reverse db 3x15 14kg

Amazing tonight this week changing training everything twice a week little less volume but now rest up tomorrow