Monday 18th November 2013 - Chest/Shoulders/Triceps
Chest:
Barbell bench press -
100kg X 8, 5,
60kg X 20, 10
Incline barbell bench press -
80kg X 6
60kg X 12, 11, 10, 9
Incline dumbbell bench press -
15kg X 20, 17, 13, 13, 13, 13
Barbell bench press -
50kg X 20, 14, 10
Shoulders:
Hammer shoulder press -
40kg X 12, 10, 8
Dumbbell side lateral raise (dropsets)
16kg X 8, 12kg X 8, 8kg X 8
16kg X 6, 12kg X 6, 8kg X 6
Dumbbell side lateral raise (seated)
8kg X 15, 12, 10
Dumbbell lateral raise (standing)
10kg X 10, 8, 8, 8, 8, 7
Triceps:
Skullcrushers -
EZ bar (Not 100% how much it actually weighs...) + 20kg X 17, 15, 10, 9, 7
Close grip bench press
20kg (empty barbell) X 30, 20, 20, 15, 15 (20-30 seconds rest between sets).
Destination: pump town