Saturday 13 March 2010

Gym Day 60 and 61...

This was for Thursday (chest/ triceps) and Friday (back/ biceps)...

Chest
2 warm up sets of upper chest press, 20 kgs for 20 reps
3 sets of flat bench press, 60 kgs for 6-10 reps
3 sets of upper chest press, 40 kgs for 12 reps, 50 kgs for 10 reps, 50 kgs for 8 reps
3 sets of incline dumbbell flys, 12.5 kgs for 10 reps
2 sets of pec dec, 56 kg for 10 reps, 63 kgs for 8 reps.

Triceps
3 sets of pushdowns, 65 kgs for 12 reps, 70 kgs for 10 reps, 75 kgs for 8 reps
3 sets of overhead rope extensions, 40 kgs for 12 reps, 50 kgs for 10 reps, 55 kgs for 6 reps
2 sets of kickbacks, 12.5 kgs for 10 reps

Back
2 warm up sets of pulldowns, 30 kgs for 20 reps, 35 kgs for 15 reps
3 sets of pull ups, 8-10 reps
3 sets of high seated rows, 80 kgs for 10 reps, 100 kgs for 8 reps, 100 kgs for 7 reps
3 sets of single arm dumbbell rows, 28 kgs for 8-10 reps
3 sets of pulldowns, 56 kgs for 10 reps, 63 kgs for 8 reps, 70 kgs for 6 reps

Biceps
3 sets of barbell curls, 30 kgs for 10 reps, 35 kgs for 10 reps, 35 kgs for 8 reps
3 sets of preacher curls, 40 kgs for 10 reps, 45 kgs for 8 reps, 50 kgs for 6 reps
2 sets of dumbbell curls, 20 kgs for 8 reps followed by 12.5 kg hammer curls


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