WEDNESDAY (flex gym)
CHEST TRICEP DELTS

CHEST
Incline plated 2x10-7 120-130kg
decline plated 2x10-8 120-160kg
plated seated flat 2x8 120kg
pin press decline 3x10-8-8 45-66-66kg
close grip 2x10-8 80-120kg
fly pin 3x10-8-8 81-92-92kg
dip 3x12-8-8 90-105-105kg
plate fly 2x8 40kg
pin lower 3x10 90-100-120kg
pull over db 2x10 35-40kg


DELTS
pin side 3x15 50kg
plated press 2x8-5 100kg
side cable 3x12 21kg
rear cable pullback 3x12-10-10 43-48-48kg
cable front 2x10 21kg
cable rear 3x12 26kg
upright row bar 2x10 35kg


BICEP
cable curl 3x10 32-37-37kg
db concentration 3x10 15-17.5–17.5kg
hammer curl 2x10 22kg
preacher 2x12 8 on stack