Chest, Side Delts And Triceps
Tuesday, 2 March 2021 at 06:58
Elliptical Machine
Set 1: 10:00
Bench Press (Dumbbell)
Set 1: 12 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 5 [Warm-up]
Set 4: 30 kg × 10
Set 5: 24 kg × 16
Incline Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 11
Set 4: 47,5 kg × 17
Incline Chest Fly (Dumbbell)
Set 1: 8 kg × 15 [Warm-up]
Set 2: 12 kg × 8 [Warm-up]
Set 3: 14 kg × 15
Bench Dip
Set 1: 12 reps [Warm-up]
Set 2: +15 kg × 6 [Warm-up]
Set 3: +30 kg × 14
Pullover (Dumbbell)
Set 1: 12 kg × 12 [Warm-up]
Set 2: 16 kg × 6 [Warm-up]
Set 3: 18 kg × 16
Lateral Raise (Dumbbell)
Set 1: 4 kg × 25
Set 2: 5 kg × 20
Set 3: 6 kg × 15
Set 4: 7 kg × 12
Set 5: 8 kg × 10
Triceps Extension (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 18 kg × 10 [Warm-up]
Set 3: 22 kg × 8 [Warm-up]
Set 4: 28 kg × 12
Underhand Triceps Pushdown
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 25,75 kg × 15
Rope Pushdown
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 11
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Decline Crunch
Set 1: 15 reps
Set 2: 15 reps
Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15
Stick Twist
Set 1: 50 reps
Lying Vacuum
Set 1: 0:30
Vacuum Bicycle Kicks
Set 1: 20 reps
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Workout felt GREAT today. I spent most of my sunday recovering and monday is my day off from the gym. So today I had all the energy in the world. It showed as well as i increased reps or/and weights on all exercises!
Got this baby today as well. The one they had at the gym disappeared so ill pack my own from now on!
Tuesday, 2 March 2021 at 06:58
Elliptical Machine
Set 1: 10:00
Bench Press (Dumbbell)
Set 1: 12 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 5 [Warm-up]
Set 4: 30 kg × 10
Set 5: 24 kg × 16
Incline Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 11
Set 4: 47,5 kg × 17
Incline Chest Fly (Dumbbell)
Set 1: 8 kg × 15 [Warm-up]
Set 2: 12 kg × 8 [Warm-up]
Set 3: 14 kg × 15
Bench Dip
Set 1: 12 reps [Warm-up]
Set 2: +15 kg × 6 [Warm-up]
Set 3: +30 kg × 14
Pullover (Dumbbell)
Set 1: 12 kg × 12 [Warm-up]
Set 2: 16 kg × 6 [Warm-up]
Set 3: 18 kg × 16
Lateral Raise (Dumbbell)
Set 1: 4 kg × 25
Set 2: 5 kg × 20
Set 3: 6 kg × 15
Set 4: 7 kg × 12
Set 5: 8 kg × 10
Triceps Extension (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 18 kg × 10 [Warm-up]
Set 3: 22 kg × 8 [Warm-up]
Set 4: 28 kg × 12
Underhand Triceps Pushdown
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 25,75 kg × 15
Rope Pushdown
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 11
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Decline Crunch
Set 1: 15 reps
Set 2: 15 reps
Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15
Stick Twist
Set 1: 50 reps
Lying Vacuum
Set 1: 0:30
Vacuum Bicycle Kicks
Set 1: 20 reps
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Workout felt GREAT today. I spent most of my sunday recovering and monday is my day off from the gym. So today I had all the energy in the world. It showed as well as i increased reps or/and weights on all exercises!
Got this baby today as well. The one they had at the gym disappeared so ill pack my own from now on!