Today went to the gym with my boy Nick and worked chest and Triceps. I had planned to work legs today, but they are still fn hurting from last Mondays workout, so i gave that a miss.
Chest
- 6 sets of flat bench press, 50 kg for 10 reps,80 kg for 8 reps, 90 kg for 4 reps, 80 kg for 5 reps, 70 kg for 8 reps, 60 kg for 8 reps.
- 3 sets of incline dumbbell flys, 20 kg dbs for 8 reps, 22 kg for 9 reps, 26 kg for 4 reps.
- 3 sets of incline machine press, 40 kg for 12 reps, 60 kg for 9 reps, 70 kg for 7 reps.
Triceps
- 3 sets of alternate rope tricep extensions, 40 kg pushdowns for 10, over head for 10, underarm for 10...did the same with 45 and 50 kg.
- 3 sets of pushdowns, 70 kg for 10, 75 kg for 10, 80 kg for 10.
- 3 sets of overhead rope extensions followed by 20 kg overhead barbell extensions, 45 kg for 10, 50 kg for 10, 55 kg for 7.
Chest
- 6 sets of flat bench press, 50 kg for 10 reps,80 kg for 8 reps, 90 kg for 4 reps, 80 kg for 5 reps, 70 kg for 8 reps, 60 kg for 8 reps.
- 3 sets of incline dumbbell flys, 20 kg dbs for 8 reps, 22 kg for 9 reps, 26 kg for 4 reps.
- 3 sets of incline machine press, 40 kg for 12 reps, 60 kg for 9 reps, 70 kg for 7 reps.
Triceps
- 3 sets of alternate rope tricep extensions, 40 kg pushdowns for 10, over head for 10, underarm for 10...did the same with 45 and 50 kg.
- 3 sets of pushdowns, 70 kg for 10, 75 kg for 10, 80 kg for 10.
- 3 sets of overhead rope extensions followed by 20 kg overhead barbell extensions, 45 kg for 10, 50 kg for 10, 55 kg for 7.
0 comments:
Post a Comment