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Friday training session!!!!
Chest bicep shoulder day

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-11rep

Incline dumbbell chest press
Set 1: 50kg- 8rep
Set 2: 50kg- 6rep
Set 3: 40kg- 10rep

Cable bicep curl
Set 1: 40kg-16rep
Set 2: 40kg-16rep

Hammer strength side lateral raise
Set 1: 62.5kg-12rep
Set 2: 62.5kg-10rep
Set 3: 62.5kg-9rep

Hammer strength iso horizontal chest press
Set 1: 55kgeach- 10rep
Set 2: 55kg each - 9rep

Smith machine shoulder press
Set 1: 90kg-8rep
Set 2: 90kg- 7rep

Saturday training session!!!
Tricep and posterior chain!!!!

Single arm tricep pushdown
Set 1: 20kg- 13rep
Set 2: 20kg- 13rep

Hammer d.y iso lateral row(pause at contraction)
Set 1: 52.5kg each- 12rep
Set 2: 52.5kg each- 11rep

Incline Dumbbell skull crusher
Set 1: 17.5kg- 11rep
Set 2: 17.5kg- 10rep

Neutral grip iso lateral lat plate loaded row
Set 1: 97.5kg-13rep
Set 2: 95kg-12rep

1 set pull ups(+5kg) - 12rep

Hammer strength chest supported wide grip row
Set 1: 84.5kg- 15rep
Set 2: 87kg- 12rep

Barbell shrug( pause at top)
Set 1: 100kg- 14rep
Set 2: 100kg- 12rep

Had a busy weekend had to take a break from phone. And spend some family time. Still thre