Gym Day 39 and 40...

Gym Day 39 Friday October 30th

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3 sets of chin ups

3 sets of pulldowns

3 sets of of t-bar rows

3 sets of high rows

2 sets of seated rows

Biceps

4 sets of preacher curls

3 sets of bicep curls

3 sets of machine double bicep curls

Gym Day 40 Today

Chest

5 sets of flat bench press, 2 sets of 40 kgs for for 12 reps, 70 kgs for 9 reps, 65 kgs for 8 reps, 60 kgs for 7 reps.

3 sets of upper chest press, 45 kgs for 10 reps, 60 kgs for 9 reps, 65 kgs for 7 reps.

3 sets of pec dec, 56 kgs for 10 reps, 63 kgs for 8 reps, 70 kgs for 6 reps.

2 sets of machine upper chest bench press, 63 kgs for 9 reps, 56 kgs for 10 reps.

2 sets of dips, 8 reps each.

Triceps

4 sets of tricep extensions, 20 kgs for 10 reps, 40 kgs for 12 reps, 45 reps for 10 reps, 50 kgs for 7 reps.

4 sets of push downs, 60 kgs for 12 reps, 70 kgs for 10 reps, 85 for 8 reps, 95 for 8 reps.

1 set of overhead rope extensions, 56 kgs for 10 reps.

1 set of kickbacks, 12.5 kgs for 10 reps.