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Old 06-27-2007, 02:12 PM
Bahir Bahir is offline
Bahir is on a diet of scrambled eggs and CC
Light-Heavyweight
 
Join Date: Mar 2005
Location: Adelaide, Australia
Posts: 1,007
Default Re: Bahir\'s DUP journal

Eight workout - hypertrophy chest/biceps/triceps

Incline bench press
80 kg's, 8 reps, 2 r-p
70 kg's, 8 reps, 3 r-p
60 kg's, 10 reps, 2 r-p

Incline dumbbell press
35 kg's, 4 reps
30 kg's, 8 reps, 1 r-p
25 kg's, 10 reps, 2 r-p

Flat DB press
30 kg's, 8 reps
25 kgs, 8 reps
20 kgs, 10 reps

Alternate dumbbell curls
22.5 kgs, 6 reps per arm
17.5 kgs, 10 reps per arm
17.5 kgs, 6-8 reps per arm

Barbell curls
40 kgs, 7 reps
35 kgs, 8 reps
30 kgs, 10 reps

Seated french presses
30 kgs, 12 reps, 3 r-p
30 kgs, 10 reps, 2 r-p
25 kgs, 10 reps

Cable bar press
45 kgs, 7 reps - narrow grip
40 kgs, 8 reps - wide grip
35 kgs, 10 reps - normal grip

Reverse grip EZ curls
30 kgs, 3 sets, around 10 reps each

Supersetted with skull crushers
30 kgs, 3 sets, 5-8 reps each

No cardio - playing basketball
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