Workout:
Chest Shoulders Triceps Back width and thickness
(note: weights do not include olympic bar at 20 kg)
Chest: Bench Press
Warmup with bar, then 8 * 30kg warm up
Working Set: 45kg * 9 rp 4 rp 3
Shoulders: Barbell Military Press
Warmup with bar, then 6 * 20
Working Set: 25kg * 9 rp 4 rp 4
Triceps: Close Grip Bench
Warmup with bar, then 8 * 20
Working Set: 30kg * 10 rp 4 rp 5
Stretches, then:
Back Thickness: Deads from floor
Working Set 1: 60kg * 8, 70kg * 5 (1.5 min rest in between)
Back Width: Chin Ups - 7 bodyweight, then hang for 30 secs.
Note: I need to read up more on the extreme stretches. I did the chest stretch ok, but didn't feel much with the shoulder or triceps stretch.
The back stretch is you're meant to just hang from the chin bar, but i felt this in my biceps, so i'm guessing my arms were too straight, so will alter this next time. |