Tuesday 4 May 2010

Gym Day 75 and 76...

Last wednesday worked Back and Biceps

Back
4 sets of pull ups
3 sets of pull downs
3 sets of seated rows
2 sets of cable rows

Biceps
3 sets of dumbbell curls, followed by hammer curls
3 sets of high cable double bicep curls
2 sets of cable cruls
1 set of machine curls

Monday I worked Chest and Triceps

Chest
5 sets of chest press, started with a 15 reps of 25 kgs, followed by 10 with 35 and 5 reps with 45. Then did 4 working sets, 63 kgs for 12 reps, 70 kgs for 10 reps, 77 kgs for 10 reps and 81 kgs for 8 reps.
4 sets of pec dec, 63 kgs for 12 reps, then 2 sets of 70 kgs for 10 reps, then 56 kgs for 10 reps.
3 sets of incline chest press, 40 kgs for 10 reps.

Triceps
5 sets of pushdowns, 45 kgs for 15 reps, 55 kgs for 10 reps, 65 kgs for 10 reps, 75 kgs for 10 reps, 85 kgs for 18 reps (cheating form).
3 sets of overhead rope extensions, 35 kgs for 10 reps, 40 kgs for 8 reps, 45 kgs for 6 reps.
3 sets of seated tricep extensions, 35 kgs for 12 reps, 45 kgs for 10 reps, 45 kgs for 8 reps.

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