Well...I did it. I trained like a wimp with a lot of reps and light weights. I suppose in the grand scheme of things this will benefit me, especially since I'm bent on repairing the damage to my wrist, collar bone, lower back, neck, index finger, elbow, shoulder. I performed all exercises in a very controlled and slow motion. I tried to keep the rest time to a minimum, somewhere between 15 and 30 seconds.
Incline dumbbell presses (30 degrees):
20x24 kg
18x30 kg
2x12x32 kg
Incline dumbbell presses (45 degrees):
4x12x32 kg
Flat bench presses (paused):
12x60 kg
4x16x60 kg
26x60 kg
Cable crossovers:
20x18 kg
18x23 kg
2x16x27 kg
Standing one arm front shoulder raises:
12x12 kg
2x12x14 kg
12x16 kg
Sitting behind the neck presses:
6x12x40 kg
Cable one arm laterals:
4x12x14 kg
Triceps rope pushdowns:
6x20x50 kg
Machine neck raises:
2x20x10 kg
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