Date: Mar/17/2009
Total Workout Duration: 56 mins
Chest [12 sets]
+ Arms [12 sets]
Smith Machine BB BP
20kgs x 10
30kgs x 10
40kgs x 8
DB Incline Press
15kgs (per arm) x 10 x 3
DB Flyes
7.5kgs (per arm) x 10
10kgs (per arm) x 10
15kgs (per arm) x 8
DB Pullover
10kgs x 10 x 3
BB Biceps Curl
10kgs x 10
17.5kgs x 10
20kgs x 10
DB Single-arm Concentrated Preacher Curl
7.5kgs x 8 [Full stretch]
7.5kgs x 10 [Half stretch]
7.5kgs x 12 [Half stretch]
DB Single-arm Incline Biceps Curl
5kgs x 10 x 3
BB Hammer Curl
5kgs x 10 x 3
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