W33/09 - Day #1
Posted: August 12th, 2009 | Author: Fronk | Filed under: Uncategorized |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
Smith Incline Bench Press
- 40 kg (88 lbs) x 8
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 65 kg (143 lbs) x 8
Lever Seated Fly
- 45 kg (99 lbs) x 8
- 55 kg (121 lbs) x 8
- 65 kg (143 lbs) x 8
- 65 kg (143 lbs) x 8
Dumbbell Curl
- 12 kg (26 lbs) x 8
- 14 kg (31 lbs) x 8
- 14 kg (31 lbs) x 8
- 14 kg (31 lbs) x 8
Barbell Curl (S-bar)
- 15 kg (33 lbs) x 8
- 20 kg (44 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 8
- 80 kg (176 lbs) x 8
Incline Sit-up
- 15/15/15/15
Lever Abdominal Crunch
- 60 kg (132 lbs) x 15
- 70 kg (154 lbs) x 15
- 80 kg (176 lbs) x 15
- 80 kg (176 lbs) x 15
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