runnerschick
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Hey guys, new programme started today, very much enjoyed it! Keen to get stronger, lean out and push myself beyond any limits
Bench Press 5 sets x 3 @ 85% 1 RM, 2 min
1:3x25kg (to warm up, as I hadn't done bench press in a while)
2:3x30kg
3:3x40kg
4:3x40kg
5: 3x40kg
Chest supported dumbbell Row (originally T bar row, but improvised as my gym hasn't got a T bar machine) 3 x 10-12, 1 min rest
3x12x12.5kg
Complex 1 30 sec rest between moves
Close Grip Dumbbell Press 2 x 8x12.5kg
Pulley Row 2 x 8x25kg
Lying Triceps Extension (skull crusher) 2 x 6x15kg
Complex 2 15 sec rest between exercises, 1 min rest between complexes
Behind neck band pull aparts 3 x 10
Prone dumbbell shrugs 3 x 12x15kg each hand
Side Bridge (10 sec/side) 3 x 3
Band Resisted External Shoulder Rotations 3 x 15
Great first day, can't wait till tomorrow!
Bench Press 5 sets x 3 @ 85% 1 RM, 2 min
1:3x25kg (to warm up, as I hadn't done bench press in a while)
2:3x30kg
3:3x40kg
4:3x40kg
5: 3x40kg
Chest supported dumbbell Row (originally T bar row, but improvised as my gym hasn't got a T bar machine) 3 x 10-12, 1 min rest
3x12x12.5kg
Complex 1 30 sec rest between moves
Close Grip Dumbbell Press 2 x 8x12.5kg
Pulley Row 2 x 8x25kg
Lying Triceps Extension (skull crusher) 2 x 6x15kg
Complex 2 15 sec rest between exercises, 1 min rest between complexes
Behind neck band pull aparts 3 x 10
Prone dumbbell shrugs 3 x 12x15kg each hand
Side Bridge (10 sec/side) 3 x 3
Band Resisted External Shoulder Rotations 3 x 15
Great first day, can't wait till tomorrow!