Flat bench press 5x10 12
Decline dumbell press/fly 4x10 ss
Incline dumbell press 2 different angle ss 4x10
Cable fly 4x15 20
Barbell curl max kg 3 set 1x drop
Scot curl 3x 6 8
Incline cable curl hammer rope curl ss 4x10
BACK TRAPS
Cable wide rowing 5x10 12 1X Drop 10 12 14 16 18
Barbell rowing 3x10
Tbar dumbell rowing ss 3x10
Lat pull down 5x10 12
Deadlift hyperextension ss 3x10
Upright rowing barbell shrug ss 4x10
SHOULDER TRICEPS
Triset rear deltoid facepull machine rear deltoid fly dumbell rear deltoid fly
Dumbell shoulder press frontal press ss 4x10
Lateral raise max kg 4x12 1x drop
Cable push down 6x10 12 3x close 3x wide
Close grip bench press 3 sets 1xdrop
Rope pushdown kickback ss 4x15
LEGS
leg extension 5x12 1xdrop
Leg press 4x15
Hack squat 5x15
Leg curl 4x15
Calf raise 5xfree