Wednesday 1 January 2014

Non-PT #31 (Legs, Arms, Chest & Front/Side Delts)



Machine incline leg press
80kg x 25 reps x 3 sets

Dumbbell bicep curl & tricep kickback
12kg & 10kg x 12 reps each x 4 sets 

Machine pectoral flye
47kg x 20 reps
61kg x 10 full reps x 15 partial reps x 4 sets

Flat dumbbell bench press & dumbbell flye
24kg & 12kg x 10 reps x 12 reps x 4 sets

Pullover and push-ups
24kg and body weight x 12 reps each x 3 sets

Superset military shoulder press and upright row
25kg x 12 reps each x 3 sets

Reverse grip military shoulder press
15kg x 12 reps x 4 sets


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