Chest bicep shoulder day
Hammer strength bicep preacher curl
Warm up: 30kg- 15 rep
Set 1: 58kg- 18rep
Set 2: 62.5kg- 12 rep
Set 3: 62.5kg-10 rep
Seated incline cable chest press
Set 1: 36kg each- 15rep
Set 2: 36kg each- 12rep
Incline dumbbell chest press
Set 1: 37.5kg- 8 rep
Set 2: 37.5kg- 7 rep
Dumbbell side lateral raise
Set 1: 15kg- 17rep
Set 2: 15kg- 16rep
Set 3: 15kg- 14rep
Hammer strength iso horizontal chest press
Set 1: 55kg each- 8rep
Set 2: 55kg each- 7 rep
Smith machine shoulder press
Set 1: 70kg- 8rep
Set 2: 70kg- 8 rep dropset 50kg 6 reps