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