3.5 hrs of sleep :weary:

Chest, Deltoids & Triceps

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 40kg x 5 reps (88lbs)

Semi Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 22,5kg x 10 reps
3. 25kg x 10 reps
4. 27,5kg (60lbs) x 8 reps

Incline Dumbbell Presses:
1. 17,5kg  x 15 reps
2. 20kg x 12 reps
3. 22,5kg x 10 reps
4. 25kg (55lbs) x 8 reps

Super Incline Dumbbell Presses:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 9 reps
4. 22,5kg (49lbs) x 7 reps

Overhead Dumbbell Presses:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38Lbs) x 8 reps

Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 10 reps

Triceps Extensions (machine Hack):
1./30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg (132lbs) x 6 reps

Rope Triceps Extensions:
1. 12,5kg x 15 reps
2. 15kg x 12 reps
3. 17,5kg x 10 reps
4. 20kg (44lbs) x 8 reps
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