delts traps triceps
panatta side raises 4 sets top set 75/8
rear delts on pec dec- 4 sets top set 230/12
cable front raises 3 sets top set 40/12
hoist shoulder press- 14 on hoist machine 12- 5 sets in total
panatta row shrugs 5 sets top set 80kg e s 12
nautilus nitro- 3 sets 12 no idea weight
v bar pushodown 4 sets 15
cross body cable press down 3 sets
reverse grip pressdown 2 triple drop
I'm currently lifting E.O.D as was starting to feel really fartigued. feel a lot better now
I think that`s a wise move brother.
I have trained five to six days a week for decades.............now I do Mon.-Tues./Wed-Off/,Thurs. Fri./ - Weekends off.
Much better recuperation time.......just train harder,not more frequently.
You don`t grow in the gym........only eating,gear,and resting will help your gains outside the gym.
All the best!!