Chest & Triceps
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg x 5 reps
Incline Bench Presses:
1. 50kg x 12 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 60kg x 10 reps
5. 70kg x 6 reps
6. 70kg x 6 reps
7. 70kg x 6 reps
8. 75kg x 4 reps
9. 75kg x 4 reps
10. 60kg x 10 reps
11. 60kg x 10 reps
12. 65kg x 6 reps
Machine Flyes:
1. 45kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 55kg x 10 reps
5. 65kg x 6 reps
Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 14 reps
3. 35kg x 8 reps
4. 35kg x 6 reps
Triceps Extensions (pushdown):
1. 20kg x 10 reps
2. 25kg x 10 reps
3. 30kg x 8 reps
4. 35kg x 6 reps
Rope Triceps Extensions:
1. 15kg x 15 reps
2. 15kg x 10 reps
3. 20kg x 8 reps
30 minutes of cycling
@s1m0n4 Not structurally. But every now and than I like to change up my routine to make an impact.
And side effect today is that I put more emphasis on my pectoralis minor (my weak spot).
@sergeant I notice that you have you increased bench presses volume. Am I right?