FRIDAY
CHEST DELT TRICEP


CHEST
plate press 3x12-10-8 100-120-130kg
db pullover 3x12-12-8 40-40-50kg
smith flat 2x12 90kg
dip machine 3x10 68kg
Machine fly 3x10 100kg
low pec fly 3x12 14kg
flat db fly 3x12 20kg


DELT
high cable 3x20 5.7-7.5-7.5kg
cable side raise 3x15 5.2kg
db chest on seat 3x10 12kg
front raise bb 2x10 40kg
upright row bb 2x10 40kg
rear delt pec deck 3x15 79kg

TRICEP
double rope cable 3x12 23kg
double rope behind 3x8 21-17-17kg
cable kick back 3x12-10-10 7.5-10-10kg

FOREARM
4x12 44kg
reverse db 4x15 14kg

Good session tonight but felt not recovered from last chest session or tricep but it was still worth it great pumps 286 bodyweight