W37/09 - Day #1

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