Sunday, February 21, 2016

Training #0028 - Week 08 day 01



Training Module 1: Chest + Biceps
  1. Warm up:
    1. Stretching
    2. Moving
  2. Bench press:
    1. Set 1 - 115 lbs x 10 rep 
    2. Set 2 - 165 lbs x 10 rep
    3. Set 3 - 230 lbs x 6   rep
    4. Set 4 - 215 lbs x 6   rep
    5. Set 5 - 165 lbs x 8 rep
    6. Set 6 - 115 lbs x 10 rep
  3. Bench Press angle 30 (or 45 - need to check):
    1. Set 1, 2, 3 - 115 lbs x 10 rep 
  4. Dumbbell Chest 90 degree:
    1. Set 1,2,3 - 40lbs each x 10 rep
  5. Biceps - standing bar:
    1. Set 1, 2, 3 - 75 lbs x 10 rep
  6. Dumbbell Biceps sitting:
    1. Set 1 - 8kg each x 12 rep
    2. Set 2 - 8kg each x 12 rep
    3. Set 3 - 8kg each x 12 rep
  7. ABS - Ball:
    1. Set 1, 2, 3 - 25 rep







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