Gym Day 83..Chest and Shoulders...

Chest

2 sets of pec dec to warm up, 20 kgs for 30 reps, 30 kgs for 15 reps.

3 sets of chest press, 60 kgs for 12 reps, 80 kgs for 10 reps, 100 kgs for 5 reps.

3 sets of incline dumbbell press, 20 kg db's for 12 reps, 20 kgs for 10 reps, 20 kgs for 8 reps followed by 16 kgs for 4 reps.

3 sets of incline flys, 12 kgs for 10 reps, 14 kgs for 10 reps, 14 kgs for 10 reps followed by 10 kgs for 5 reps.

3 sets of cable crossovers, 10 kgs for 10 reps, 12.5 kgs for 10 reps, 15 kgs for 6 reps.

2 sets of pec dec, 65 kgs for 10 reps, 70 kgs for 8 reps.

Shoulders

3 sets of arnold press, 14 kgs for 12 reps, 18 kgs for 10 reps twice.

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

1 set of frotn raises, 8 kgs for 6 reps.