Chest and Biceps
Flat Bench press: 1 x 12, 1 x 10 as warm up
Working set 1 x 8 to failure
Incline Bench press: 1 x 8 as warm up
Working set 1 x 6 to failure
Incline Flyes: 1 x 10 as warm up
Working set 1 x 6 to failure
Cable crossovers: 1 x 12 to failure
Concentration curls: 1 x 10 as warm up
Working set 1 x 8 to failure
Barbell curls: 1 x 10 as warm up
Working set, This was done as follows
1 x 6 to failure, immediatley pick up slightly lighter weight and continued for 5 reps until failure, then picked up lighter weight and did 3 reps to total failure.
Ouch! That bloody hurt!
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