08-Feb-2013
Week 2 Day 3
Full body stretching 8 - 10 mins
Bench Press
Warm up sets
x15
x15
x15
Work sets
10x20kgs
7x25kgs
3x30kgs
3x30kgs
3x30kgs
3x30kgs
Squats
10x20kgs
8x30kgs
5x40kgs
3x50kgs
2x60kgs
2x60kgs (extra set)
Deadlift
5 sets of 8-12 reps with 20 kgs weight
Machine rows
3 sets of 10-12 reps
Push ups
3 sets 7-10 reps
Skip rope
x20
x50
x30
Cool down.
__________________
Struggle is optional, pain is inevitable.
Last edited by themaster2981; 02-09-2013 at 11:26 AM.
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