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Old 02-13-2013, 11:42 AM   #154
themaster2981
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Week 3 Day 2

13th Feb 2013



1. Full body stretching 8 - 10 mins

2. Bench Press

Warm up sets

x15
x15

Work Sets

12x20 kgs
7x25 kgs
4x30 kgs
3x30 kgs (Damn it)
4x30 kgs
3x30 kgs

Squats

12x30 kgs
8x40 kgs
5x50 kgs
4x60 kgs
3x70 kgs

Deadlifts

10x20 kgs
7x30 kgs
6x30 kgs
6x30 kgs
6x30kgs

Machine Rows

3 sets of 10 - 12 reps each

Push ups

x9
x8
x8

Jump rope

3 sets lost count

Cool down
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