Sunday, February 7, 2016

Training #0018 - Week 06 day 01

215 LBS
  1. Warm up:
    1. Stretching
    2. Moving
  2. Bench press:
    1. Set 1 - 115 lbs x 15 rep 
    2. Set 2 - 165 lbs x 10 rep
    3. Set 3 - 215 lbs x 7   rep
    4. Set 4 - 205 lbs x 6   rep
    5. Set 5 - 165 lbs x 8 rep
    6. Set 6 - 115 lbs x 10 rep
  3. Squats:
    1. Set 1 - 115 lbs x 12 rep 
    2. Set 2, 3 - 115 lbs x 10 rep
  4. Horizontal Bar:
    1. Set 1 - 10 rep
    2. Set 2 - 9   rep
    3. Set 3 - 8   rep
  5. Dumbbell Biceps sitting:
    1. Set 1 - 8kg each x 15 rep
    2. Set 2 - 8kg each x 12 rep
    3. Set 3 - 8kg each x 10 rep
  6. Calf raise:
    1. Set 1, 2, 3 - 18 rep
    1. Dumbbells shoulders aside :
      1. Set 1, 2, 3 - 8kg each x 12 rep
    2. Triceps rope:
      1. Set 1, 2, 3 - 130lbs each x 15 rep
    3. ABS - Bench Machine:
      1. Set 1 - 50 rep
      2. Set 2 - 75 rep
    4. Parallel bars:
      1. Set 1, 2 - x 10 rep





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