MONDAY
CHEST DELTS BICEP

CHEST
flat db 2x16-13 50kg
smith flat wide 2x10–6 120-140kg
smith high pec delt tie in 2x10 80kg
machine fly pad behind back 3x10 77kg
low pec cable fly 3x12 14kg
cable cross over 3x12 14-14-17kg
db pullover 3x12 30kg
dip machine 3x20 64-73-91kg



DELTS
rear delt cable high 3x20 10kg
side raise standing cable 3x20 7.9kg
front raise cable 2x20 7.9kg
rope rear 3x20 30kg



BICEP
cable curl 3x12-8-8 14-17-17kg
hammer on preacher 2x12 16kg
spider curl db 3x10 14kg
preacher machine 3x20 36-50-50kg

Very good session tonight felt strong I’m changing split legs tomorrow quad they where gassed last workout so now Tuesday quad day focus chest Monday so I can do it again but give it longer recovery time weight 288lbs all most 290 again goal hit 300 I feel very good not breathless nothing bloods come back this week too