Day 6: Chest Monday (Week 2)

Workout Log for Thursday, 06.10.2016,

Chest Day

  • Warmup:
    10min Cardio, Stepper
  • Butterfly machine:
    20kg, 20 reps, 1 set
    30kg, 8 reps, 1 set
    45kg, 8 reps, 1 set
    45kg, 6 reps, 2 sets
    45kg, 5 reps, 1 set
  • BF machine (Keiser):
    25kg, 10 reps, 1 set (L+R)
  • Triceps, Skullcrusher:
    8kg, 12 reps, 1 set
    10kg, 12 reps, 1 set
    10kg, 8 reps, 1 set
  • DB Benchpress Test, right side:
    8kg, 20 reps, 2 sets (small ROM, hit the front shoulder)
  • Triceps Rope pull:
    10kg, 12 reps, 2 set
    8kg, 8 reps, 1 set
  • Triceps, Cable Pulldown:
    20kg, 8 reps, 1 set
  • Lateral Raise, right soulder, cable:
    10kg, 20 reps, 1 set
    15kg, 15 reps, 1 set
  • Situps:
    20 reps
    20 reps
  • Plank:
    1 minute, short rest and another
    1 minute 30 seconds
  • Cooldown:
    20min stepper, since I had too much energy 😀

End: Time unknown

Iskarien