Just a quick update of what I do on mondays, been slacking off on my legs again this week and last week.
Chest
Chest
Incline bench: 50kg ( 3x8 )
Decline bench : 70kg ( 3x8 )
Flat dumbbell press : 20kg per arm ( 3x8 )
Incline dumbbell press : 15kg per arm ( 3x8 )
Machine press 30k per arm ( 3x8 )
Fly cable : 100lb ( 3x10 )
Rest time : 1.5 mins between sets, do some stretches
Decline bench : 70kg ( 3x8 )
Flat dumbbell press : 20kg per arm ( 3x8 )
Incline dumbbell press : 15kg per arm ( 3x8 )
Machine press 30k per arm ( 3x8 )
Fly cable : 100lb ( 3x10 )
Rest time : 1.5 mins between sets, do some stretches
Tricep
Cable pull down with rope : 30kg ( 3x8 )
Cable pull forward over the head with rope : 55kg ( 3x8 )
Dips : body weight ( 3x8 )
Rest time : 30 seconds
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| 3rd of January 2011 quick snap shot of my back. |