Monday the 12th of April I worked Chest and Shoulders
Chest
- 5 sets of chest press, 25 kg for 30 reps, 55 kgs for 12 reps, 65 kgs for 10 reps, 75 kgs for 10 reps, 80 kgs for 8 reps
- 3 sets of 30 degree incline flys, 10 kgs for 10 reps
- 2 sets of 45 degree flys, 10 kgs for 10 reps
- 3 sets of pec dec, 55 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 8 reps
- 3 sets of incline chest press, 60 kgs for 8-10 reps
Shoulders
- 3 sets of barbell shoulder press, 25 kgs for 12 reps, 30 kgs for 10 reps, 35 kgs for 8 reps
- 3 sets of lateral raises, 10 kgs for 10 reps
- 3 sets of upright rows, 25 kgs for 10 reps, 30 kgs for 10 reps
Today I worked Back and Shoulders
Back
- 3 sets of pull-ups, 12 reps, 10 reps, 12 reps with 25 kg assist
- 3 sets of low cable rows, 45 kgs for 10 reps, 50 kgs for 10 reps, 55 kgs for 8 reps
- 3 sets of pulldowns, 65 kgs for 10 reps, 70 kgs for 8 reps, 55 kgs for 10 reps
- 3 sets of seated rows, 60 kgs for 10 reps, 65 kgs for 8 reps, 70 kgs for 6 reps
- 1 set of bent over dumbbell rows, 30 kgs for 7 reps, followed by 6 reps with 14 kgs.
Shoulders
Warmed up with 6 kg dumbbell lateral raises for 10 reps, followed by 10 sets of of dumbbell shoulder press, followed by 10 reps of front raises.
- 4 sets of setted arnold presses, 12 kgs for 10 reps, 14 kgs for 10 reps, 16 kgs for 10 reps, 18 kgs for 8 reps
- 2 sets of seated lateral raises, 6 kgs for 8-12 reps
3 sets of seated rear delt machine rows, 35 kgs for 10 reps, 45 kgs for 10 reps ,55 kgs for 8 reps.
