Thread: the push too 330

CHEST DELTS BICEP

CHEST
flat db 2x12 50kg
smith flat wide 2x10-6 110-130kg
smith high pec delt tie in 3x10-10-8 80-90-1110kg
machine fly pad behind back 3x12 73kg
superset ^low pec cable fly 3x12 14kg
cable cross over 3x12 14kg
dip machine 3x15 82kg




DELTS
side raise standing cable 3x15-12-12 5.2-7.9kg
front raise cable 2x20 5.2kg
rope rear 3x15 30kg
rear delt cable high 3x15 10kg
^superdet machine pec dec 3x15 73-91kg


BICEP
rope 2x10 44kg
seated db curl 2x10 20kg
spider curl db 3x10 12kg
preacher machine 3x10 36kg

Great session tonight I got bloods yesterday just to see where I am and got call today pottasuim high into hospital to find it’s totally normal false blood test so annoying but got in trained hard

BACK TRAP TRICEP

PAUSE AT THE BOTTOM OF STRECH
BACK
smith row dead stop 2x12-10 80-120kg
Pull up assisted deep stretch 2x8 23kg
pullover cable 3x12-10 36kg
seated row reverse 2x10 36kg
behind pulldown 2x10 73kg
1 arm pulldown 2x10 25-32kg
close pulldown 2x8 52kg
cable 1 hand reverse 2x10 29kg
upper back bar 2x10 45kg


TRAPS
plated chest trap middle back 2x10 60kg
upright row 2x12 19kg
smith shrug 2x12 80kg
y raises on incline 2x12 12kg

TRICEP
pushdown bar 3x12 30kg
1 arm cable 2x8 19kg
1 arm behind rope cable 2x10 14kg
kickback cable 3x10 7.5kg
Tricep extension pin 3x10 68kg

Great session tonight feeling really good this is the back workout now