Training 23/06/13

DE Upper

Bench 110kg straight weight 9x3 alternating grips each set

Pin press from chest 125kg 8x1

Dumbbell triceps extensions 15kg x10 (first set), 20kg x10 (second set), 25kg x10 (third and fourth sets)

Superset with

Triceps cable pushdowns 10 plates x20

This superset was completed 4 times

Incline dumbbell chest flies

7.5kg x15, 10kg x12, 12.5kg x10, 15kg x8

7.5kg x40

Rear delt raises 7.5kg x20

Superset with

Standing dumbbell press 15kg x15

This superset was completed 4 times

Planks 5x20 seconds with 20 second rest periods

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