Gym Day 117..CHEST and Triceps...

Chest

• 1 set of chest press, 20 kg for 10 reps, 30 kg for 10 kg followed by 40 kg for 8 reps.
• 3 sets of flat dumbbell bench press, 28 kg db's for 10 reps, 32 kg for 10 reps, 34 kg for 9 reps.
• 3 sets of incline flies, 22 kg for 8 reps, 20 kg for 10 reps, 20 kg for 9 reps.
• 2 sets of dips, 10 reps.
• 3 sets of pec dec, 60 kg for 8 reps, 60 kg for 10 reps, 70 kg for 8 reps.

Triceps

• 4 sets of pushdowns, 40 kg for 20 reps, 50 kg for 12 reps, 55 kg for 10 reps, 60 kg for 10 reps.
• 2 sets of overhead extentsions, 40 kg for 10 reps, 45 kg for 8 reps.
• 2 sets of seated tricep machine extensions, 35 kg for 10 reps, 70 kg or 8 reps.