Dumbell Press SS incline fly
10@24lg,10@12kg
10@28kg, 10@14kg,
10@30kg, 10@14kg
10@34kg, 10@14kg
Bench Press
10@40kg, 9@60kg, 6@70kg
Cable Fly (Lowest Point)
10@5kg, 10@5kg, 10@5kg
Smith machine incline press
10@40kg, 10@40kg, 10@60kg, 6@70kg
Tricep push down
10@27.5kg, 10@32.5kg, 7@35kg
Bench Press
10@40kg, 10@50kg, 7,3@60kg, 5,2,3@70kg
Incline Dumbell press
10@22kg, 10@26kg, 10@28kg
Dips
9,10,9
cable flyes (lowest point)
10@3.75,10@3.75,10@6.25
BACK
Rack Pulls
10@40kg, 10@70kg, 10@90kg
Barbell Row
10@40kg, 10@40kg,10@50kg
Pull ups
5,4,3
Lat pull down
10@45kg, 10@50kg, 10@60kg
Inverted Row
10,10,8,2
Bench Press (dumbells)
15@24kg, 15@28kg,15@28kg,12,3@28kg
incline bench press (barbell)
15@30kg, 15@40kg, 9,3,3,@45kg
Incline dumbell fly
15@14kg,15@14kg,15@14kg
Cable cross over (lowest point)
15@5kg, 15@5kg, 15@5kg
Tricep push down
15@17.5,15@25kg, 9@30kg
Cable overhead extension
15@11.25, 14@11.25, 10,5@11.25kg
Dips SS with tricep kick backs
Right tricep was cramping big time
Dumbell Press (explosive slow return phase)
7 @40kg, 8@40kg
Flat bench press
6@80kg, 6@90kg, 6@100kg, 2@110kg, 1@115kg, 1@120kg, 2@130kg(with spotter)
Floor press
8@40kg, 8@80kg, 6@90kg, 2@100kg
incline Dumbell fly
6@18kg,6@20kg, 6@22kg
Cable(lowest point)
6@6.25kg, 6@8.75, 6@11.25kg, 6@13.75
Chest pullover
3 sets 6 @32kg
Incline Bench Press
6@40kg,6@60kg,6@70kg,6@80kg
Flat bench
5,6@80kg, 6@85kg, 4,2@90kg
Cable (lowest pin)
8@6.52kg, 8@7.5kg,7@7.5kg
Fly SS with flat dumberll press
8@14kg, 4@40kg
8@14kg, 5@40kg
8@16kg, 6@40kg
Decline Dumbell press
12@26kg, 12@30kg, 12@32kg
Flat dumbell press SS with incline flyes
4 sets 8 reps 40kg, 4 sets 8 reps at 14kg
incline bench press
8@40kg, 8@50kg, 8@60kg
Floor press
8@40kg, 8@60kg, 8@70kg, 15@40kg
Bench Press
11@50kg, 11@60kg, 11@65kg, 7,31@70kg
Incline bench press
11@45kg, 99,2@50kg, 4,2,5@55kg
Incline dumbell fly
11@16kg, 8,3@18, 11@16kg
Cable crossover lowest pulley
11@6.25kg, 8,3@7.5kg, 11@6.25kg, 11@6.25kg, 10@6.25kg
Tricep press down
11@25kg, 11@30kg, 11@35kg
Overhead cable extension
11@20kg, 7@25kg 4@20kg
Bench Press
15@45kg, 15@55kg, 9,5@60kg, 5,2@65kg
Incline bench press
10@45kg, 9,6@40kg, 9,5,1@40kg, 3@40kg
incline dumbell fly
15@12kg, 9,6@14kg, 15@14kg, 10@40kg
Cable cross overs (lowest point on pulley)
9@6.25kg, 6@5kg, 15@5kg, 15@5kg, 3@5kg
Tricep push down
15@20kg, 15@25kg, 15@30kg, 3@30kg
Cable overhead extension
15@15kg, 15@15kg
Standing Calf raise
30@30kg, 30@30kg, 30@20kg
Leg press calf raise
30@20kg, 15,10,5@20kg, 18,12@20kg
Bench press (25kg bar)
16@40kg, 10@60kg, 8@80kg, 4@100kg, 2@110kg, 1@120kg
Pull ups
wide 14
narrow 5,4
wide 6
Incline bench press
10,5,3 @50kg
4,3,3 @60kg
Bent over row (25kg bar)
16@45kg, 10@60kg,8@80kg
Cable cross over
12@6.25kg, 10@705kg,6@10kg
This was not a good session at all. My body was not efficiently fueled. Happens to the best of us at times. If this happens again i will be prepared and have some food to consume in my locker if needs be. It was very frustrating as i know i can do so much more
bench press
16@30kg, 10@50kg, 8@70kg, 6@90kg, 3@100kg
bent over row
16@40kg, 10@60kg, 8@70kg, 6@75kg
standing barbell shoulder press
10,6@25kg, 5,2,3,@30kg 6,2@40kg, 3@45kg
Incline barbell press
16@45kg, 10’50kg, 8@70kg, 4,1@80kg
Reverse t bar
16@55kg, 10@70kg, 8@80kg, 4@85kg
Cable crossovers
Lowest 10@5kg, 10@6.25kg ,10@7.5kg, 8@10kg
(next 3 up) 7@10kg
(next 3 up) 10@10kg, 7@12.5kg
(next 3 up) 10@12.5kg, 4@15kg
(next 3 up) 9@15kg
Lowest 9@6.5kg, 7@6.5kg
Barbell shrug
16@50kg, 10@90kg, 7@120kg
floor press
15@30kg, 10@40kg, 8@50kg, 8@60kg, 6@70kg
Incline dumbell press
20@22kg, 10@32kg, 8@36kg, 6@40kg
Bent over row with 25kg olympic bar
16@35kg , 10@55kg, 8@65kg, 6@70kg
Shoulder press machine
16@45kg, 10@55kg, 8@60kg, 6@65kg
barbell shrug with 25kg olympic bar
16@30kg, 10@40kg, 8@80kg 6@110kg
Incline barbell press
16@40kg 10@45kg, 8@60kg, 6@70kg
Dumbell Pullovers
16@18kg, 10@24kg, 8@32kg, 5@36kg
Superset Flyes with decline bench press on smith machine
Pull ups
10 wide grip, 6 narrow grip
cool down , Stretch
End of Workout
Ive decided to follow JIM STOPPANI’S 12-WEEK SHORTCUT TO SIZE Programme. If you haven’t heard of it already feel free to check it out here »> http://www.bodybuilding.com/fun/shortcut-to-size.html Im only following the training programme and keeping my nutrition as it currently is.
Bench Press 4 x 12-15
Incline Bench Press 3 x 12-15
Incline Dumbbell Flye 3 x 12-15
Cable Crossover 3 x 12-15
Triceps Pressdown 3 x 12-15
Lying Triceps Extension 3 x 12-15
Cable Overhead Triceps Extension 3 x 12-15
Standing Calf Raise 4 x 25-30
Seated Calf Raise 4 x 25-30
Dumbell Press SS with body weight dips
28kg at 10 reps, 10 reps
32kg at 10 reps, 10 reps
32kg at 10 reps, 10 reps
32kg at 10 reps, 8 reps
slightly annoyed i would of increased my weight for the dumbells per set but because of the refurb this was the heaviest.
Cable cross over lowest point of the pulley
6.25kg at 10 reps
7.25kg at 10 reps
10kg at at 10 reps
10kg at 6 reps, 6.25kg at 4 reps
7.5kg at 10 reps
Dumbell flys 3 sec hold at the eccentric phase SS incline dumbell press
12kg at 10 reps, 22kg at 10reps
12kg at 10 rep, 22kg at 10 reps
12kg at 10 reps, 24kg at 10 reps
12kg at 10 reps, 28kg at 5 reps
Explosive incline press on the smith machine (Read this from an article jim stoppani wrote ***Be Careful can be dangerous start with a very light weight if you intend to do this***
30kg at 10 reps
30kg at 10 reps
40kg at 8 reps
Bench press supersetted with pullups & then the last 3 sets were seated row as people were using the pull up bar
10 reps at 50kg , 10 pull ups
10 reps at 70kg, 10 pull ups
6 reps at 80kg, seated pulley 10 reps at 40kg
6 reps at 90kg, seated pulley 10 reps at 55kg
2 reps at 100kg, seated pullry 10 reps at 50kg
Low pulley cable cross overs SS with bent over barbell row
6.25kg at 10 reps, 50kg at 10reps
7.5kg at 10 reps, 50kg at 10 reps
10kg at 10 reps, 55kg at 10 reps
10kg at 10 reps, 50kg at 9 reps
Pullups SS with dips
10, 10
10,10
10,10
incline dumbells press SS with dumbell row
22kg at 10 reps, 24kg at 6 reps
24kg at 10 reps, 20kg at 10 reps
28kg at 10 reps, 20kg at 10 reps
Dumbell fly SS with T bar lat pull down
14kg at 10 reps , 10 reps at 35kg
16kg at 10 reps, 10 reps at 45kg
20kg at 6 reps, 10 reps at 45kg
Incline bench press
10 reps at 30kg
10 reps at 50kg
10 reps at 60kg
70kg 8,2 reps
60kg at 6 reps
Flat bench Press
10 reps at 40kg
10 reps at 70kg
6 reps at 80kg
5 reps at 90kg
1 rep at 110kg
1 rep at 115kg
4 reps at 80kg 3 sec hold at the negative phase explosive return
10 reps at 40kg 3 sec hold at the negative phase explosive return
Incline Dumbell Press superset with dumbell fly 3 sec hold a negative phase
10 reps at 24kg, 6 reps at 12kg
10 reps at 28kg , 6 reps at 12kg
Cable fly’s (pully postioned at the lowest point
5 set at 10 reps at 72kg
(Pulley positioned at the middle)
5 sets 10 reps at 10kg
(Pulley positioned right at the top)
3 sets at 6 reps at 10kg
incline bench press
2 sets at 30kg at 10 reps
My chest was absolutely destroyed after this workout!!
