TUESDAY
CHEST DELTS BICEP

CHEST
db incline 3x15-8-34kg 40-50-34kg
db flat 3x12-10-19 36-42-42kg
incline db fly 3x12 24kg
high incline smith 2x10-8 80-100kg
plate press 2x15 60kg
machine fly 3x12 45kg
dip machine 2x12 91kg
fly cable 4x15 17kg
low pec fly 4x15 10kg

first set work up heavy then drop back down
smith progress up in weight
db fly progress up in weight


DELTS
side raise standing cable 4x15 5.2kg
rope rear 3x15 21-26-26kg
^superset pulldown 3x15 39-45-45kg
front raise cable 3x15-12-12 7.5-10-10kg
rear delt cable bent 3x15-12-12 10-12.5-12.5kg


BICEP
db seated curl 3x15-12-12 12-16-16kg
db over preacher 2x12 20kg
hammer rope 3x29 17.5kg
preacher machine 3x15 36kg
hammer rope 3x12 17.5kg

Very good session pump is unbelievable now feels so tight now going too increase weight up now as feeling strong but form being key I’m going too now try different rep range again 15-12-10-8