Tuesday 27 October 2009

Gym Day 38..Chest, Shoulders, Triceps...

After a long hiatus from the gym, due to pure lazyness on my part...well I was working and couldnt be bothered when I got in...I decided to go back.

So yesterday I went to the gym and worked 3 body parts, just incase I end up being lazy again.

Chest
4 sets of flat bench press, 10 reps 40 kgs, 10 reps 60 kgs, 4 reps 65 kgs, 10 reps 50 kgs.
3 sets of incline dumbbell press, superset with incline dumbbell flys, 12 reps with 15 kg db's followed by 6 reps of flys with 8 kg dbs. 10 reps with 22 kg db's follows by 5 reps of flys with 8 kg db's. 9 reps with 22 kgs db's follows by 6 reps of flys with 8 kg db's.
4 sets of cables crossovers, 25 kgs for 10 reps, 30 kgs for 10 reps, 35 kgs for 6 reps, dropped to 25 kgs for 4 reps, then 20 kgs for 10 reps.

Shoulders
3 sets of Arnold press with 15 kgs for 10-12 reps.
2 sets on on the shoulder press machine, 30 kgs for 10 reps, 40 kgs for 10 reps.
3 sets of lateral raises, 10 kg dumbbells for 10 reps.
1 set of upright rows, 25 kgs for 15 reps.

Triceps
3 sets of tricep extensions, 20 kgs for 20 reps, 40 ksg for 10 reps, 50 kgs for 10 reps.
3 sets of kickbacks, 10 kg db's for 10 reps.
3 sets of rope overhead extensions, 40 kgs for 10 reps, 45 kgs for 10 reps, 50 kgs for 10 reps.
4 sets of pushdowns, 50 kg for 10 reps, 60 kg for 10 reps, 75 kg for 15 reps, 95 kgs for 10 reps.

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