3/1/13
Deadlifts - 140kg x5 (5 sets)
Dumbbell Rows - 40kg x10 (3 sets)
Cable Rows 90kg x10 (3 sets)
14/1/13
Squats - 100kg x6, 110kg x5 (3 sets)
Leg Press - 130kg x12 (3 sets)
Hamstring machine 15kgx12, 20kgx10, 20kgx8
Calf Raises - 105kg x20 x3 sets
6/1/13
Flat Bench - 80kg x12, 12, 10, 8. 90kg x5
Incline Bench Press - 60kg x12, 12, 65kg x8, 70kg x5
Various Cable Flyes (6 sets)
French Press 20kg x12 (3 sets)
Tricep Extension s/s tricep kickbacks 10kg x10 (3 sets)
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