Started with 2 warm up sets on the incline bench press with 20 kg for like 20 reps or so each. Then went right up to 80kgs, 7 reps, 70 kgs 9 reps, 60 kgs 10 reps, 50 kgs 6 reps o_O.
Then did some other upper chest machine with 2 20kg plates so 40 kgs for 2 sets. Then I did a super set of dumbbell incline press followed straight by some dumbbell flys. 15kg dumbbells for the press and 10kgs for the flys.
Then did 2 sets on the pec dec, around 56kg for 8 or so reps then finished it with 2 sets of cable crossers with 25kgs on each side.
Looking at that, thats probably over kill lol.
For Triceps I did 4 sets of pushdowns, starting with 40 kg and going up by 10 kgs each time till i got to 70. And i did 10 reps on each. Then over head extensions on about 40 kgs for 6-10 reps 3 times. And finished it with 2 sets of kickbacks with 10 kg dumbbells.
BTW I have football training tonight and I am probably gonna pass out :-(
Then did some other upper chest machine with 2 20kg plates so 40 kgs for 2 sets. Then I did a super set of dumbbell incline press followed straight by some dumbbell flys. 15kg dumbbells for the press and 10kgs for the flys.
Then did 2 sets on the pec dec, around 56kg for 8 or so reps then finished it with 2 sets of cable crossers with 25kgs on each side.
Looking at that, thats probably over kill lol.
For Triceps I did 4 sets of pushdowns, starting with 40 kg and going up by 10 kgs each time till i got to 70. And i did 10 reps on each. Then over head extensions on about 40 kgs for 6-10 reps 3 times. And finished it with 2 sets of kickbacks with 10 kg dumbbells.
BTW I have football training tonight and I am probably gonna pass out :-(
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