Wednesday Night
Chest
decline barbell
8reps@60kg
8reps@80kg
6reps@95kg

dumbell incline bench
8reps@20kg
8reps@30kg
8reps@35kg
no rest 8reps@25kg
no rest 8reps@16kg

chest press machine
8reps@25kg
8reps@40kg
8reps@50kg


Triceps
seated machine tricep press
8reps@45kg
8reps@70kg
8reps@81kg

V bar cable pulldown
8reps@60kg
8reps@80kg

rope cable pulldown
8reps@20kg
8reps@50kg

then home for a shake