WEDNESDAY (flex gym)
CHEST TRICEP DELTS

CHEST
Incline plated 2x10-7 120-160kg
decline plated 2x8 160kg
plated seated flat 2x15 120kg
pin press decline 2x8 52kg
plate fly 3x10-8-8 40-60-60kg
close grip 2x10 120kg
fly pin 3x10 100kg
dip 3x8 110kg
pin lower 3x8 100kg
pull over db 2x10 40kg
fly low pec 3x12

DELTS
pin side 3x20-15-15 50-60-60kg
side cable 3x12 21kg
rear cable pullback 3x12 43kg
cable front 2x10 21kg
plate press 2x12- 80-100
pin rear 3x10 66-72-72kg
upright row bar 2x10 35-40kg


BICEP
cable curl 3x10 32-37-37kg
hammer curl 2x8 30kg
preacher 2x12 8 on stack