Thursday, 9 January 2014

Non-PT #32 (Chest & Front/Side Delts)

Machine pectoral flye
61kg x 10 full reps x 15 partial reps x 4 sets 

Incline barbell chest press
40kg x 18 reps
45kg x 15 reps
50kg x 12 reps
55kg x 10 reps
60kg x 8 reps
65kg x 6 reps
70kg x 5 reps

Low incline dumbbell chest press
40lbs x 18 reps
45lbs x 15 reps
50lbs x 12 reps
55lbs x 10 reps
60lbs x 8 reps

Machine decline chest press
20kg each side x 15 reps x 4 sets 

Machine pectoral flye
40kg x 20 reps x 3 sets

Superset military shoulder press and upright row
30kg x 12 reps each x 3 sets 

Superset drivers and reverse grip military shoulder press
10kg and 20kg x 10 reps each x 3 sets

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