Date: Jan/02/2009
Total Workout Duration: 54mins
Goal: Back to training after long break. Assess strength and capability w/o gym partner
*** Note: CE: Compound exercise, IE: Isolation exercise, WUS: Warm-up Set (Keep CE > IE, WUS ≤ 2)
Chest [#CE: 3; #IE: 1; Total # of sets: 15]
+ Calves + Forearms
DB Incline Press:
WUS – 20kgs x 10 x 2
30kgs x 10 x 3
15kgs x 10
BB Bench Press:
20kgs x 10
30kgs x 10
20kgs x 10
BB Flyes (Low Reps Exercise):
15kgs x 6
20kgs x 6
25kgs x 6
Cable Crossover:
30kgs x 10 x 2
20kgs x 12
BB Calves Raise:
WUS – 10kgs x 12 x 2
25kgs x 12 x 4
DB Wrist Curl:
15kgs x 12 x 6
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