21/12/2010 Chest & Abs

21/12/2010 Tuesday

10min cardio

Dumbbell bench press 4 reps – 15 times, 10times – 10kg each, 11.25kg each

Decline dumbbell flyes 4 reps – 12 times –  10kg each

Smith machine bench press 4reps – 15times, 6times – 0kg, 10kg

Smith machine incline bench press 4reps – 10times – 10kg

Cross over – with bands 4reps – 15times – 8.7kg each

Machine bench press 4reps – 15times,10times – 27kg, 32kg

Crunches 4reps – 10times

Rested for 4 days, feel energetic now.  Wanted to smash my chest with the steels till my muscles cry for help. Still have to do a lot of works in order to have a better shape. -.-‘


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