Day 11: Chest Day (Week 3)

Workout Log for Monday, 17.10.2016, 8:15pm

Chest Day

  • Warmup:
    5min Cardio, Stepper
  • Butterfly machine:
    20kg, 20 reps, 1 set
    35kg, 8 reps, 1 set
    45kg, 8 reps, 1 set
    45kg, 5 reps, 2 sets

    Set the backrest to 1, instead of 3, felt different. Not sure if better. I’ll go for 2 next time, I guess.

  • Triceps standing overhead:
    4kg, 30 reps, 1 set
    8kg, 12 reps, 3 sets

    Did those in between the butterfly sets and focused on a very clean execution.

  • Butterfly machine:
    40kg, 12 reps, 1 set, backrest 2
  • Butterfly machine (Keiser):
    30kg, 7 reps, 1 set
    25kg, 7 reps, 1 set
    20kg, 10 reps, 1 set
  • Triceps Overhead Cable:
    15kg, 5 reps, 1 set
    10kg, 7 reps, 3 sets
    5kg, 15 reps, 1 set
  • Front Raise Right shoulder:
    8kg, 20 reps, 3 sets

    In between the Overhead Cable

    Cooldown:
    None

End: 9:15pm

Iskarien