Bulk Day 95 - Chest + shoulders

8. 1. 2026

Warmup - treadmill 5 min, medium speed

1. Exercise: Incline smith machine bench press (bar is cca. 10 kg)
1. set - 12 x 42,5 kg
2. set - 8 x 50 kg
3. set - 7 x 55 kg
4. set - 9 x 45 kg
5. set - 9 x 42,5 kg

2. Exercise: Chest press
1. set - 6 x 63 kg
2. set - 7 x 57 kg
3. set - 8 x 57 kg
4. set - 8 x 50 kg + drop set
5. set - 8 x 50 kg

3. Exercise: Cable press
1. set - 12 x 23 (*2) kg
2. set - 9 x 25,3 (*2) kg
3. set - 12 x 20,3 (*2) kg
4. set - 10 x 23 (*2) kg

4. Exercise: Fly
1. set - 13 x 59 kg
2. set - 9 x 66 kg
3. set - 10 x 61,3 kg
4. set - 9 x 61,3 kg

5. Exercise: Rear delt fly
1. set - 15 x 45 kg
2. set - 14 x 47,3 kg
3. set - 9 x 52 kg
4. set - 12 x 47,3 kg

6. Exercise: Dumbbell shoulder press
1. set - 12 x 16 (*2) kg
2. set - 10 x 18 (*2) kg
3. set - 7 x 20 (*2) kg
4. set - 10 x 16 (*2) kg

7. Exercise: Dumbbell lateral raise
1. set - 15 x 8 (*2) kg
2. set - 15 x 10 (*2) kg
3. set - 11 x 12 (*2) kg
4. set - 10 x 12 (*2) kg + drop set
5. set - 13 x 10 (*2) kg