Saturday 26 September 2009

Gym Day 29..Back..Shoulders and Biceps...

Wednesday 23rd I worked Back.

3 sets of pull ups, managed 10 on my own.
4 sets of t-bar rows, max weight 70kgs for 6 reps.
3 sets of high rows, 90kgs for 8-10 reps.
3 sets of lat pulldowns, 77 kgs, 6-10 reps
2 sets of seated rows, 56kgs, 6-10 reps.

Thursday 24th I worked Shoulders and Biceps.

Shoulders
4 sets of arnold press (inc 1 warm-up set), max weight 22kgs, 8-10 reps.
3 sets of lateral raises with 10 kgs, 8-10 reps.
3 sets of front raises with 10 kgs, 10-15 reps.
3 sets of rear dealt machine extensions, 49 kgs, 8-10 reps.

Biceps
4 sets of bicep curls (inc 1 warm-up set), max weight 22kg dumbbells, 8-10 reps.
3 sets of preacher curls, 45 kgs, 8-10 reps.
3 sets of hammer curls, 16 kg dumbbells, 8-10 reps.
2 sets of concentration curls, 15kg dumbbells, 6-10 reps.

0 comments: