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)
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