ABCbodybuilding - View Single Post - MI40 - page 2 onwards :)
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Old 02-20-2012, 08:42 AM
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Saturday nights workout

Incline dumbbell press
12 reps - 20kg
10 reps - 50kg
10 reps - 70kg
10 reps - 80 kg

Bench Press
10 reps - 50kg
10 reps - 70 kg
2 reps - 90kg (+5 forced reps)
4 forced reps - 110kg

Machine Press
10 reps - 20kg
10 reps - 50kg
10 reps - 100kg

Dumbbell Flys
10 reps - 40kg
10 reps - 50kg
10 reps - 60kg

Decline Dumbbell Press
12 reps - 20kg
12 reps - 50kg
10 reps - 70kg

Machine Flys
12 reps - 10kg
12 reps - 30kg
12 reps - 40kg
4 reps - 50kg

Sundays workout

Deadlift
10 reps - 100kg
10 reps - 100kg
10 reps - 100kg
10 reps - 100kg
10 reps - 100kg
10 reps - 100kg
10 reps - 100kg
10 reps - 100kg

Incline Dumbbell Rows
10 reps - 20kg
10 reps - 50kg
10 reps - 70kg
4 reps - 110kg

Wide Grip Pulldowns
10 reps - 20kg
10 reps - 50kg
8 reps - 70kg
4 reps - 80kg

Pull ups
10 reps - assisted
10 reps - assisted
10 reps - assisted

Machine Rows
10 reps - 20kg
10 reps - 50kg
10 reps - 100kg

Good Mornings
12 reps - 40
12 reps - 60kg
12 reps - 60kg

Abs Tri set
2 sets
20 reps - crunche
10 reps leg raises
10 reps leg twists
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