Shoulder/Triceps/Biceps

Close grip incline bench press (level 2)
50kg x 10
55kg x 10
60kg x 8
50kg x 10

Seated military press
50kg x 10
55kg x 8
55kg x 8
50kg x 8

Dips (triceps version)
4 sets x 12 reps

Superset with barbell curls
20kg x 10
30kg x 10
35kg x 6
30kg x 10

Lying triceps extension
10kg x 4 sets x 8 reps

Superset with shoulder raises drop set
4 sets

Reverse grip pull ups
2 sets to failure

Triceps pulldown
5 sets

NExt monday is the start of fasting month. noice. cutting phase on.

Personal Best this year:
Deadlift- 120kg x 6
Barbell curls- 40kg x 6
Bench press- 80kg x 3
squat- 100pluskg x 6 (smith)
Barbell shrugs- 100kg x 10
Barbell rows- 75kg x 8