W37/09 - Day #1
Posted: September 9th, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »The first time Peter “really” joined us, so we had to cut it down to 6 exercises again, due to a lack of time. We will move some of the exercises from the previous program to the cardio days. 
Smith Bench Press
- 40 kg (88 lbs) x 8
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
- 75 kg (165 lbs) x 8 (bonus set #1)
- 80 kg (176 lbs) x 6 (bonus set #2)
Smith Incline Bench Press
- 40 kg (88 lbs) x 8
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
Lever Seated Fly
- 40 kg (88 lbs) x 8
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
Dumbbell Curl (Seated)
- 14 kg (31 lbs) x 8
- 16 kg (35 lbs) x 8
- 16 kg (35 lbs) x 8
- 16 kg (35 lbs) x 8
We changed from standing to seated, to be able to 100% focus on the arm movement.
Barbell Curl (S-bar)
- 10 kg (22 lbs) x 8
- 15 kg (33 lbs) x 8
- 20 kg (44 lbs) x 8
- 20 kg (44 lbs) x 8
Lever Preacher Curls
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 6
- 70 kg (154 lbs) x 8