Why i ever had the idea of going 4 days in a row i don't know! soreness, soreness sorenessss!
1 min warm up - rower
Bench press - 45x10,50x10,55x5
decline bench - 45x6,45x6,50x7
Dip machine - 50x10,50x10,50x9
Machine fly - 30x9,30x5,30x5
dumbbell fly - 7.5x10,7.5x10,10x6
lying tricep ext. - 12.5x9,12.5x7,12.5x8
Pushdown rope - 20x8,20x8,20x8
Shoulder press - 10x10,10x9,10x8
Abit annoying having to start off with such low weights again, abit like the past month or 2 progress has been wasted, but heyho if it's heavy it's gonna give growth!
took it a little easy on the shoulderpress but still struggled abit!,
And any suggestions/tips to keep my form strict on the flies? i try hard to keep my shoulders back an squeeze using my chest etc, but always seem to end up feeling it more on my shoulders than my chest!