Date: Jan/16/2009
Total Workout Duration: 74mins
Chest [17 sets]
+ Biceps [10 sets] + Abs (for fun) [3 sets]
Smith Machine BB Bench Press:
WUS – 20kgs x 10
40kgs x 8
50kgs x 6
Followed by BB FW BP:
10kgs x 10 x 2
DB Incline Press:
15kgs (per arm) x 8
12.5kgs (per arm) x 8 x 2
BB Flyes:
10kgs (per arm) x 10
12.5kgs (per arm) x 10
7.5kgs (per arm) x 12
Cable Crossover:
40lbs (per side) x 10
30lbs (per side) x 10 x 2
DB Pull-over:
10kgs x 3
Standing BB Curl:
15kgs x 10
25kgs x 10
20kgs x 10
Seated Alternate-arm Incline DB Curl:
5kgs (per arm) x 12 x 3
DB Hammer Curl:
7.5kgs (per arm) x 10
5kgs (per arm) x 10 x 3
Leg raise + Crunches:
SS: [(BW x 6) + (BW x 8)] x 3
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