04-Jun-11
dumbbell bench press
Set 1, 42 kg for 10 reps
Set 2, 58 kg for 10 reps
Set 3, 62 kg for 8 reps
dumbbell incline bench press
Set 1, 42 kg for 10 reps
Set 2, 42 kg for 10 reps
Set 3, 42 kg for 10 reps
decline dumbbell fly
Set 1, 24 kg for 10 reps
Set 2, 26 kg for 10 reps
Set 3, 26 kg for 10 reps
decline dumbbell bench press
Set 1, 100 kg for 10 reps
Set 2, 100 kg for 10 reps
Set 3, 100 kg for 10 reps
barbell shoulder press
Set 1, 70 kg for 10 reps
Set 2, 80 kg for 10 reps
Set 3, 90 kg for 5 reps
cable triceps overhead extension
Set 1, 30 kg for 10 reps
Set 2, 30 kg for 10 reps
Set 3, 30 kg for 10 reps
one arm reverse triceps curls
Set 1, 20 kg for 10 reps
Set 2, 20 kg for 10 reps
Set 3, 20 kg for 10 reps
Set 4, 20 kg for 10 reps
overhead bar press
Set 1, 40 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 6 reps
triceps kickback
Set 1, 24 kg for 10 reps
Set 2, 24 kg for 10 reps
Set 3, 26 kg for 10 reps
Set 4, 28 kg for 10 reps
dip
Set 1, 110 kg for 10 reps
Set 2, 110 kg for 10 reps
Set 3, 110 kg for 10 reps