Date: Jan/09/2009
Total Workout Duration: 55 mins
Chest [13 sets]+ Biceps [10 sets]
Smith Machine BB Bench Press:
WUS – 20kgs x 10
30kgs x 10
35kgs x 10
40kgs x 10
DB Incline Press (Low-rep exercise):
15kgs (per arm) x 6 x 3
BB Flyes:
7.5kgs (per arm) x 8
10kgs (per arm) x 8
7.5kgs (per arm) x 12
Cable Crossover:
30lbs (per side) x 8 x 3
Standing BB Curl:
10kgs x 10
15kgs x 10
20kgs x 10
***Note: Keep elbows at the sides and don’t move them as the weights are being lifted
Single-arm Seated Incline DB Curl:
7.5kgs (per arm) x 10 x 2
SS: 12.5kgs (per arm) x 6 + 7.5kgs (per arm) x 6
Single-arm DB Concentration Curl [on Preacher bench] (High-rep exercise):
5kgs (per arm) x 12
5kgs (per arm) x 15 x 2
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