Monday 2 September 2013

Non-PT #18 (Chest & Front/Side Delts)



Machine pectoral flye, full & pulses
47kg x 15 reps x 20 reps x 4 sets

Flat barbell bench press
50kg x 12 reps x 2 sets
55kg x 10 reps x 2 sets
60kg x 8 reps x 2 sets

Machine incline press
25kg per side x 12 reps x 4 sets
  
Machine decline press
20kg per side x 12 reps x 4 sets
  
Incline dumbbell chest press and incline dumbbell flye
40kg and 20kg per dumbbell x 12 reps x 3 sets

Seated machine lateral raise
25kg x 15 reps x 4 sets 

Shoulder press 21s
20lbs x 4 sets

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