Gym Day 80 and 81...

On Monday I worked Chest and Triceps...

Chest

1 set of chest press and pec dec, 20 reps with 30 kgs.

3 sets of dumbbell bench press, 24 kg dbs for 12 reps, 26 kgs for 12 reps, 28 kgs for 12 reps.

2 sets of incline dumbbell press, 20 kgs for 10 reps, 22 kgs for 10 reps.

3 sets of incline flys, 12 kgs for 10 reps.

3 sets of cable crossovers, 12.5 kgs for 10 reps, 15 kgs for 10 reps.

Triceps

4 sets of pushdowns, 55 kgs for 10 reps, 65 kgs for 10 reps, 75 kgs for 10 reps, 85 kgs for 8 reps.

2 sets on the tricep machine, 30 kgs for 10 reps.

Today worked Shoulders and biceps.

Shoulders

1 set of lateral raises and front raises, 15 reps each with 8 kg dumbbells.

4 sets of arnold presses, 14 kgs for 10 reps, 20 kgs for 10 reps, 22 kgs for 10 reps, 24 kgs for 7 reps.

3 sets of lateral raises, 12 kgs for 10 reps, 8 kgs for 14 reps, 10 kgs for 10 reps.

1 set of rear delt raises, 10 kgs for 10 reps.

2 sets of rear delt machine, 35 kgs for 15 reps, max weigth for 9 reps.

Biceps

1 set of cable curls, 20 kgs for 25 reps.

3 sets of dumbbell curls, 24 kg for 7 reps, 20 kg for 8 reps, 16 kg for 10 reps.

3 sets of double arm high cable curls, 12.5 kgs for 10 reps, 15 kgs for 7 reps, 17.5 kgs for 4 reps(followed by 10 kgs to 10.

1 set of concentration curls, 16 kgs for 10 reps.