Wednesday, 5 June 2013

Non-PT #10 (Chest & Front/Side Delts)

Pectoral flye machine
40kg x 20 full reps x 3 sets
61kg x 30 pulses x 3 sets

Machine incline chest press
15kg each side x 15 reps
20kg each side x 12 reps
25kg each side x 10 reps
30kg each side x 8 reps

Cable crossover
15kg each side x 10 reps x 3 sets

Machine bench press
47kg x 15 reps x 3 sets

Assisted dips and decline pushup
40kg and body weight x 10 reps each x 3 sets

Dumbbell lateral raise
4kg x 50 reps
6kg x 50 reps x 4 sets

Dumbbell shoulder press 30s
6kg x 4 sets

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