Tuesday 9 March 2010

Gym Day 58 and 59...

This was last week Thursday and Friday, worked Chest, Triceps, Back and Biceps...

Chest
1 set chest press, 20 reps
3 sets of incline dumbbell bench press, 10 reps
3 sets of incline dumbbell flys, 10 reps
3 sets of pec dec, 10 reps

Triceps
3 sets of pushdowns
3 sets of kickbacks

Back
3 sets of pull ups, 8-10 reps
3 sets of pull downs, 70 kg for 10 reps, 75 for 8, 80 for 6 (all involved drop sets)
3 sets of seated rows, 10 reps
3 sets of upper back rows,
3 sets of lower back extensions

Biceps
3 sets of dumbbell curls, 18 kgs for 10 reps, 18 kgs for 8 reps, 14 kgs for 10 slow reps.
3 sets of double arm high cable curls, 8-10 reps
3 sets of hammer curls, 12 kgs for 10 reps.

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