Tuesday, 30 April 2013

PT #6 (Chest & Back)

Machine incline chest press and machine upper back row
40kg and 45kg x 15 reps
60kg and 55kg x 12 reps
80kg x 75kg x 10 reps

Seated cable row (pulse) and dumbbell flat chest press (pulse)
20kg and 12 kg x 20 reps each x 4 sets

Standing wide grip machine row (using decline chest press machine)
30kg x 20 reps x 4 sets

Machine pectoral flye
47kg x 50 reps x 4 sets

Push ups
15 reps x 3 sets

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