24/1/2011 Chest & Tricep

8min cardio

Dips – Chest version 5sets – 6reps

Dumbbell bench press 5sets – 12reps – 10kg each, 12.5kg each

Dumbbell flyes 5sets – 10reps – 12.5kg each

Smith machine decline bench press 4sets – 12reps – 0kg

Cable crossover 4sets – 15reps – 8.4kg each, 12kg each

Dips – triceps version 5sets – 6reps

Dip machine 4sets – 12reps – 60kg, 80kg

Triceps pushdown – rope attachment 4sets – 15reps – 12kg



2 thoughts on “24/1/2011 Chest & Tricep

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