Monday - Upper chest & triceps

• Inc DB press x 5 sets
• Inc DB fly x 3 sets
• Inc press machine x 3 sets Continue reading →

6th September

(All Barbell weights are indicating each side of the bar – i.e. 30k = 80k (30k each side + 20k bar)

• Incline DB press: 1) 22k – 6 2) 22k – 4 3) 22k -1 18k – 1 4) 18k – 4 5) 18k – 1 then drop set
• BB Smith press: 1) 30k – 6 2) 30k – 5 3) 30k – 5
• Machine press: 1) 49k – 3 2) 42k – 5 3) 42k – 3 then drop set
• Incline machine press: 1) 21k – 4 2) 21k – 4 3) 21k – 3 Continue reading →

Here’s the workout schedule I’m currently using:

Monday – Chest

• Incline DB chest press – 5 sets x 6-8 reps
• Flat DB/Barbell chest press – 5 sets x 6-8 reps
• Decline DB press – 2 sets x 15-20 reps
• Machine press – 3 sets x 6-8 reps Continue reading →