TUESDAY (flex gym)
CHEST TRICEP DELTS

CHEST
decline press 3x10-8-6 120-160-200kg
close grip 3x10 80kg
pec dex 3x10 72-95-95kg
pin press 2x8 full stack
dip 3x8 80kg
plate fly 3x8 40kg
pullover 2x12 30kg
pin lower 3x8 85kg


DELTS
side raise pin 4x15 40kg
side raise pads 3x12 40kg
cable rear standing 3x15 15kg
rear pec deck 3x12 70kg
cable seated rear 3x12 5.2kg
upright row bar 2x15 30kg



TRICEP
pushdown handle 6-10-9-8-8-8
45-62kg
dip pin 3x10 55kg
overhead pin 3x8 30kg
cable cross over kick back 3x12 7.5kg
1 arm cable 3x8 5kg