Ended up I’ll with a flu absolutely sucked but back in today and pinned today and still didn’t loose strength but it was tough

TUESDAY
CHEST TRICEP DELTS

CHEST
high incline smith 2x10-8 80-100kg
plate close 3x12-8-8 120-160-160kg
pin press 2x8 full stack
plate press decline 3x10-8-8 120-140-140kg
plate fly 3x10-8-8 40-50-50kg
pec deck 3x10 72kg
pin lower 3x8 85kg
dip machine 2x10 90-100kg
pullover 1x20 30kg

DELTS
side raise pin 3x15-12 50-60-60kg
side raise pads 3x12 40kg
cable rear standing 3x15 15kg
shoulder press 3x10-8 80kg
cable seated rear 3x12 5.2kg
upright row bar 2x10 50kg
front raise db 2x10 12



TRICEP
pushdown handle 612-10 45-52kg
pushdown machine pin 4x10 70kg
dip 2x10 80kg
overhead pin 3x8 30kg
cable cross over kick back 3x12 7.5kg
1 arm cable 3x8 5kg