Wednesday, May 23, 2012
Upper body training
Incline dumbbell presses (30 degrees):
12x24 kg
8x32 kg
8x36 kg
8x40 kg
2x6x44 kg
Incline dumbbell presses (45 degrees):
8x30 kg
8x34 kg
2x8x38 kg
Machine incline bench presses
12x50 kg
10x65 kg
8x70 kg
6x80 kg
2x10x65 kg
Cable flies:
12x23 kg
12x32 kg
12x36 kg
2x8x36 kg
Flat close grip bench presses:
Didn't want to go heavier because of my left wrist.
12x60 kg
8x80 kg
2x6x100 kg
Dumbbell seated lateral raises:
12x14 kg
12x16 kg
12x18 kg
12x20 kg
8x22 kg
8x24 kg
Barbell upright rows (with stop on the belly):
8x40 kg
3x8x60 kg
EZ-Bar Skullcrushers:
12x35 kg
2x8x45 kg
2x10x40 kg
Triceps rope pushdowns (machine with longer pulley)
12x35 kg
3x8x45 kg
10x30 kg
Pull-ups:
3x8xBW
Close grip chin-ups:
3x6xBW (paused at the top and the bottom)
Dumbbell hammer curls:
8x16 kg
12x18 kg
2x12x22 kg
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