Wednesday 30 June 2010

Gym day 90..91..92...oops forgot to update...

90 was on Monday, worked chest and triceps..

Chest
4 sets of bench press, 40 kgs for 12 reps, 60 kgs for 10 reps, 80 kgs for 8 reps, 20 kgs for 10 reps.
3 sets of flys, 12.5 kgs for 10 reps
3 sets of chest press, 40 kgs for 15 reps, 60 kgs for 10 reps, 40 kgs for 12 reps.

Triceps
4 sets of pushdowns, 40 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps 85 kgs for 10 reps.
4 sets of tricep extensions, 25 kgs for 10 reps, 20 kgs for 10 reps, 20 kgs for 10 reps, 20 kgs for 8 reps.
2 set of tricep machine extensions, 40 kgs for 10 reps.

91 was done on Tuesday..
Back
3 sets of pulldowns, 50 kgs for 10 reps, 70 kgs for 10 reps, 84 kgs for 10 reps.
3 sets of high machine rows, 80 kgs for 10 reps, 100 kgs for 10 reps, 100 kgs for 10 reps.
3 sets of seated rows, 63 kgs for 10 reps, 70 kgs for 10 reps, 77 kgs for 4 reps.

Shoulders
3 sets of shoulder press, 25 kgs for 10 reps, 30 kgs for 10 reps, 35 kgs for 10 reps.
3 sets of upright rows, 40 kgs for 10 reps, 50 kgs for 10 reps, 50 kgs for 10 reps.
3 sets of cable raises, 25 kgs for 10 reps followed by 15 kgs plate for 10 reps.
3 sets of seated shrugs followed by standing shurgs, 30 kgs for 10 reps followed by 20 kgs for 10 reps.

92 was today, worked BICEP!!
1 set of cable curls, 25 kgs for 40 reps.
3 sets of bicep curls, 26 kgs for 8 reps, 22 kgs for 8 reps, 20 kgs for 8 reps.
3 sets of high cable double bicep curls, 10 kgs for 10 reps, 12.5 kgs for 10 reps, 12.5 kgs for 6 reps followed by 5 kgs for 6 reps.
2 sets of seated hammer curls, 12.5 kgs for 10 reps.

0 comments: