31.08.2009, Chest day
Mon, 31.08.2009
CHEST DAY
12:40-13:55
eh = each hand
10x25 = reps x weights in kgs
Abs Crunches
3 sets 40x
Incline Dumbbell Bench Press (incl. 15°)
15x16 eh
10x26 eh
10x26 eh
7x26 eh + 10x14 eh
Incline Dumbbell Bench Flyes (incl. 30°)
15x10 eh
10x20 eh
10x20 eh
10x20 eh + 10x10 eh
Smith Machine Flat Bench Press
15x37.5
14x37.5
13x37.5
12x37.5
11x37.5
10x37.5
Note: trained to failure, short rest beetween sets (about 30-45 sec)
Upward Cables Crossovers
15x2.5 eh
10x5 eh
10x5 eh
10x5 eh + 10x2.5 eh
Cables Crossovers
15x7.5 eh
14x7.5 eh
13x7.5 eh
12x7.5 eh
11x7.5 eh
11x7.5 eh
Note: trained to failure, short rest beetween sets (about 30-45 sec)
Comments:
Holydays ended for a lot of people, the gym was a bit crowded. Great chest workout! For the first time I handled the 26 kgs dumbbells for the bench press: they went 27 times up, motivation skyrocketing! :arms:
Tonight inline hockey training session.