17/1/2011 Chest & Tricep

17/1/2011 Monday

8min cardio

Smith machine decline bench press 4sets – 10reps – 0kg

Dip – Chest version 4sets – 7reps

Dumbbell bench press 4sets – 10 reps – 10kg each, 7.5kg each

Dumbbell flyes 4sets – 10reps – 7.5kg each

Butterfly 4sets – 10reps – 10kg each

Dip machine 4sets – 10reps – 70kg, 60kg, 50kg

Tricep pushdown – rope attachment 5sets – 10reps – 8.2kg, 13.5kg

 

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