19/7 Chest with Oscar

Bench

30kg 3x10

Hammer Strength chest press

5kg each 3x10

10kg each 3x10 (one arm at a time side facing)

Pec fly

25kg 3x (10 extended slow, 5 normal)

Neutral grip bench press

9kg DB 3x10

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Tricep pressdown

20kg 10

25kg 6 drop 20kg 2

22.5kg 8 drop 20kg 2

Hammer curl for warm up

7.5kg 10 

Concentration curl

12.5kg 3x10

Barbell curl

20kg 3x10

Superset: Barbell supinated shrug

20kg 3x10 (5 count hold)

Rope face pull

45kg 3x10

50kg 10

Seated bent lateral raise 

7.5kg 3x10

Hammer Strength shoulder press

12.5kg 3x10

Rotator cuff work

Machine lateral raise

12.5kg 3x12

Cable lateral raise

5kg 3x10