Sunday 20 September 2009

Gym Day 27...Shoulders and Biceps....

Shoulders
4 sets (1 warm-up) dumbbell shoulder press, max weight 22 kgs for 8 reps.
3 sets of front raises, 10 kgs 10-15 reps
3 sets of hmm..not sure what you call it, reverse on the pec dec. 49 kgs 8-10 reps

Biceps
3 sets of ex-bar curls, 35 kgs 8-10 reps
2 sets of dumbbell curls, 8-10 reps, 20 kgs
2 sets of hammer curls, 8-10 reps, 16 kgs
2 sets of concentration curls, 8-10 reps 15 kgs
3 sets of Double Handle High Biceps Cable Curls, 20 kgs each side for 10 reps

Traps
4 sets of shrugs, 30 kg dumbbells.

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