Thursday, July 21, 2011

Chest & Back - 20/7/2011

AM Session

5min Warm up - Upright Stationery Bike

Warm up –  2 sets @ 40% - 10RM Max
           1 set @ 60% - 10RM Max

Bench Press (3/1/1)                 T/G Latpulldown (3/2/1)
1 x 8 (100kg)            2min       1 x 10 (75kg)
1 x 10 (90kg)            2min       1 x 10 (70kg)
1 x 9 (90kg)             2min       1 x 10 (70kg)

Incline Db Flye                     T/G Low Row (2/2/1)
1 x 6 (37.5kg)           2min       1 x 8 (80kg)
                                    H/S High Row
1 x 8 (35kg)             2min       1 x 10 (40kg)
1 x 8 (35kg)             2min       1 x 10 (40kg)

2min

Decline Bench Press (3/1/1)
1 x 8 (80kg)

2min

FST-7 H/S Pullover
7 x 15 (45kg)

PM Session

5min Warm up - Upright Stationery Bike

Warm up –     2 sets @ 40% - 10RM Max
              1 set @ 60% - 10RM Max
              1 set @ 80% - 10 RM Max

Bench Press (3/1/1)                 T/Bar Row (2/1/1)
1 x 6 (110kg)            3min       1 x 8 (100kg)
1 x 5 (105kg)            3min       1 x 7 (100kg)
1 x 5 (105kg)            3min       1 x 8 (90kg)
1 x 5 (100kg)            3min       1 x 7 (90kg)
1 x 4 (100kg)            3min       1 x 10 (80kg)

2min

FST-7 T/G Chest Press
4 x 15 (35kg)
3 x 10 (35kg)

No comments:

Post a Comment