Wednesday, 18 September 2013

Non-PT #21 (Chest & Front/Side Delts)

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

Incline barbell bench press
60kg x 8 reps x 4 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

Incline dumbbell bench press & dumbbell flye
16kg & 8kg x 12 reps each x 4 sets

Standing upward chest flye
5kg per side x 12 reps x 4 sets

Dumbbell shoulder press and Arnold press
14kg per side and 10kg per side x 12 reps each x 4 sets

Standing dumbbell lateral raise
6kg x 50 reps x 2 sets

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