Wednesday 11 November 2009

Gym Day 42...Chest and Triceps...

Yesterday worked chest and triceps.

Chest
5 sets of Upper Chest Press. 20 kgs for 25 reps, 20 kgs for 15 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 75 kgs for 6 reps.
3 sets of Incline Bench Press. 75 kgs for 10 reps, 75 kgs for 8 reps, 70 kgs for 10 reps.
3 sets of Pec Dec. 63 kgs for 12 reps, 70 kgs for 10 reps, 77 kgs for 6 reps
1 set of Dips. 5 reps.

Triceps
4 sets of Tricep Extensions. 20 kgs for 15 reps, 45 kgs for 10 reps, 50 kgs for 10 reps, 55 kgs for 6 reps.
4 sets of Pushdowns. 60 kgs for 15 reps, 70 kgs for 10 reps, 80 kgs for 15 reps, 90 kgs for 15 reps.
2 sets of Overhead Rope Extensions. 55 kgs for 8 reps, 55 kgs for 8 reps.
1 set of Kickbacks. 12.5 kg dumbbells for 10 reps.

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