Today, well yesterday I worked chest and triceps...was TOTALLY not the workout I wanted to do but the gym was full of concession members on all the stuff I wanted to use. Nothing worse then wanting to use the bench and there are 5 guys working out together on one and on the other some freak doing unconventional stuff.
Anywho on to the workout...
Chest
- 8 sets of upper chest press, 20 kgs for 15 reps, 20 kgs for 15 reps, 40 kgs for 10 reps, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 10 reps, 85 kgs for 8 reps.
- 4 sets of pec dec, 49 kgs for 10 slow reps, 63 kgs for 10 reps, 70 kgs for 10 reps, 84 kgs for 8 reps.
- 3 sets of dips, 10-12 reps.
Triceps
- 4 sets of machine tricep extensions, 25 kgs for 15, 40 kgs for 10 reps, 45 kgs for 10 reps, 50 kgs for 8 reps.
- 4 sets of pushdowns, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 10 reps.
Anywho on to the workout...
Chest
- 8 sets of upper chest press, 20 kgs for 15 reps, 20 kgs for 15 reps, 40 kgs for 10 reps, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 10 reps, 85 kgs for 8 reps.
- 4 sets of pec dec, 49 kgs for 10 slow reps, 63 kgs for 10 reps, 70 kgs for 10 reps, 84 kgs for 8 reps.
- 3 sets of dips, 10-12 reps.
Triceps
- 4 sets of machine tricep extensions, 25 kgs for 15, 40 kgs for 10 reps, 45 kgs for 10 reps, 50 kgs for 8 reps.
- 4 sets of pushdowns, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 10 reps.
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