MONDAY
CHEST DELTS BICEP

CHEST
close grip plates 2x12-8 120-140kg
db flat 2x10-8 46-50kg
db incline 2x12-10 42-46kg
incline db fly 2x10 28kg
flat db fly 2x10 28kg
high incline smith pec deltoid 2x8 80kg
flat wide smith 2x17-15 80kg
machine fly 3x12 68-73-73kg
dip machine 2x15 76kg
fly cable 2x15 19-21kg
low pec fly 2x15 14kg
dip machine 2x15 91kg

DELTS
side raise standing cable 3x15 5.2kg
rope rear 3x15 32kg
bar 2x12 43kg
front raise cable 2x12 10kg
rear delt cable high 3x12 10kg


BICEP
hammer rope 2x15-12 30-35kg
db seated curl 2x8 18kg
spider curl easy bar 3x12 10kg < best movment
^superset db back on wall
preacher machine 2x15 36kg

Good start to the week now focus progress again on weigh resting 3 minutes on main movment still very slow control