This was on Monday the 19th, what a bad day lol. So I woke up at 5.30 for a 8am start at work, brought my gym stuff along with me as I figured might aswell get it done while I am at work (I work at a gym btw)..
Soooo I get to work, 20 mins early as usual :( and I see one of my colleagues who is on the phone and gives me a funny look..so I am like O_O oh please God NO!! She gets off the phone and tells me exactly what I don't wanna hear, you supposed to be in right now? Noooooooooooooooo...so I go check the rota and I don't start at 8am..I start at bloody 4pm!!! so thats a clean 8 hours early.
I took the L and figured, might aswell go to the gym while I'm here, pretty long journey just to go gym, but what the heck..anywho heres what I did.
Chest
- Warm-Up, 15 reps of 25 kgs of chest press, followed by 15 reps with 25 kgs on the pec dec.
- 3 sets of flat dumbbell bench press, 24 kgs db's for 12 reps, 26 kg db's for 12 reps, 28 kgs for 10 reps
- 3 sets of flat bench flys, 12 kgs for 10 reps, 14 kgs for 10 reps, 16 kgs for 10 reps.
- 3 sets of cable cross overs, 10 kgs for 10 reps
- 3 sets of pec dec, 45 kgs for 10 reps, 55 kgs for 10 reps, 65 kgs for 8 reps.
Shoulders
- Warm-Up, 10 reps of lateral raises with 6kgs dumbbells, followed by 10 reps of front raises, followed by 5 reps of shoulder press.
- 4 sets or arnold presses, 14 kgs for 10 reps, 16 kgs for 10 reps, 18 kgs for 10 reps, 20 kgs for 8 reps.
- 3 sets of lateral raises, 12 kgs for 8-10
- 3 sets of seated rear delt extensions, 40 kgs for 12 reps, 45 kgs for 10 reps, 50 kgs for 8 reps.
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