thrs
delts/tri
dumbell press 3 sets 8-10
front side and rear raises all 3 sets of 10-12
dips 3 sets failure
rope pull downs 3 sets 10-12
cable kickbacks 3 sets 10-12

Friday last week
diet, training
legs
squats 3 sets 20 reps deep and slow more ham focused
standing ham curl 4 sets 8-10 reps
seated calf raise 3 sets 10-12
seated ham curl 4 sets 8-10
decline bench ham curl 4 sets 8-10
good girl bad girl machine 3 sets 8-10


missed these from last week