Danny187
Pro-Member
TROG Posts: 2
Forum Posts: 7891
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today decided to train chest/shoulders/tris its a bit of a weird routine but different from normal to keep muscles quessing.
press ups - 100 in 3 sets (warm up)
Lying cable press performed on radaint machine
5 sets 12 17.5kg each side then up 20kg then 22.5 then 25 the 27.5 for 10 reps
deep dips with 10 sec static hold
4 sets of failure around 20-15-15-12
incline dumbell press
3 sets of 12 - 26kg dumbells each arm followed by 2 sets with 30kg each arm
FLYES
5 sets on cables lightweights
shoulders.
5 sets of one arm dumbel press
each arm 16 - 18 - 20 - 22 - 24
then 6 lifts with 26 kg in each arms
bent over lateral raise
2 sets of 15 14kg each hand
triceps extension
5 sets of 15 superset with tricep dips
was a good workout, cardio tomorrow i think or legs
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