Saturday 3 October 2009

Gym Day 32...shoulders and Biceps..

Shoulders
1 set of 10 lateral raises, 10 dumbbell shoulders presses and 10 front raises with 5kh dumbbells.
5 sets of arnold presses, 8-10 reps with 22 kgs for 2 sets, then 17.5 kgs for 3 sets.
3 sets of seated lateral raises, 8-10 reps with 8kg dumbbells then 5kg dumbbells when fatigued.
2 sets of front raises, 8-10 reps with 8kg dumbbells.
1 set of upright rows, 10 reps, with 25 kgs.

Biceps
4 sets of preacher curls, 1 set with 15 kgs for 30 reps, 1 with 45 kgs for 12 reps, 50 kgs for 8 reps and 55 kgs for 6 reps.
3 sets of high cable double bicep curls with 30 kgs for 10 reps.
2 sets of hammer curls, 8-10 reps with 16 kg dumbbells.

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