Saturday 12 October 2013

Non-PT #24 (Legs, Arms, Chest & Front/Side Delts)



Single leg lunges
8kg x 20 reps per leg x 3 sets

EZ barbell curl & French press 
25kg & 25kg x 12 reps x 12 reps x 4 sets 

Flat dumbbell flye
14kg per side x 15 reps x 3 sets

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

Dumbbell shoulder press 30s
10kg per side x 4 sets

Lateral dumbbell raise
6kg per side x 50 reps x 2 sets


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