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Chest, Shoulders and Triceps
Warm up - Bench press 3 x 20, 20 and 10
Bench press: 4 x 5
Cable crossovers: 3 x 5
Seated shoulder press: 4 x 5
Front shoulder raises: 3 x 5
Triceps extension: 4 x 5(without putting the weight down between sets, so the triceps are constantly under tension)
V-Bar pushdowns: 3 x 10
This was an excellent workout but slightly different to normal
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How much do you bench press cc?
There's no such thing as bad weather, only inappropriate clothing. Sir Ranulph Fiennes
If you're going through hell, Keep going. Winston Churchill
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ogy Wrote:How much do you bench press cc?
I train at 170kg (380lbs) Don't know what my 1 rep max is, haven't tried it for ages mate
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First day in new gym! Excellent!
Chest, Shoulders and Triceps
Warm up - Chest press machine 3 x 20, 20 and 10
Chest press machine: 4 x 8
Incline press: 4 x 6
Dbell press: 4 x 10
Dbell Flyes: 3 x 10
Standing lat raises: 3 x 10
Shoulder press: 3 x 8
Shrugs: 3 x 20, 20 and 25
Dips: 4 x 10
EZ bar pushdowns: 3 x 15
Rope pushdowns: 3 x 10
Excellent gym, excellent workout!
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Threads: 615
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Back and Biceps
Warm up - Chest supported rows 3 x 20, 20 and 10
Chest supported rows: 4 x 6
Machine rows: 4 x 10
T-bar rows: 4 x 10
Rear pulldowns: 4 x 6
Close grip pulldowns: 3 x 8
Dumbell curls: 3 x 10
EZ bar preacher curls: 3 x 8
21's: x 2 sets
Job done, good workout.
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Cornish_Celt Wrote:I train at 170kg (380lbs) Don't know what my 1 rep max is, haven't tried it for ages mate
pmsl, thats over twice my bodyweight you beast!!!
Do you compete cc?
There's no such thing as bad weather, only inappropriate clothing. Sir Ranulph Fiennes
If you're going through hell, Keep going. Winston Churchill
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Threads: 615
Joined: Oct 2009
ogy Wrote:pmsl, thats over twice my bodyweight you beast!!!
Do you compete cc?
Not at the moment, but I do have plans for the future
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Legs
Warm up - Leg press 2 x 20
Leg press: 4 x 10, 8, 8 and 6
Hack squat: 3 x 10
Leg extension: 4 x 15, 12, 12 and 6
Seated leg curls: 4 x 12, 12, 10 and 8
Could barely walk after this one, what a great workout!
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Chest, Biceps and Abs
Warm up - Incline press 2 x 20
Incline press: 4 x 8
Machine bench press: 4 x 8
Machine press(palms facing): 4 x 8
Dumbell flyes: 3 x 8
Cable crossovers: 3 x 8
One arm cable curls: 3 x 15
EZ bar cable curls: 3 x 10, 8 and 6
Rope hammer curls: 3 x 8
Ab pulldowns: 3 x 15
Crunch machine: 3 x to failure
Leg raises: 3 x to failure
What a workout!
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Posts: 3,498
Threads: 615
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Back
Warm up - Chest supported rows 3 x 20, 20 and 10
Chest supported rows: 4 x 8
Dumbell row machine: 4 x 8
Close grip pulldowns: 4 x 8
Bent over rows: 3 x 18, 17 and 18
Job done!
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