Day: Thursday

Date: 19/4/12

Cardio: 25mins (treadmill)

Barbell twist: 150x per side

Dumbbell bench press: w.up 10x8, 15x8, 20x8, 30x8, 40x8
50x6, 50x6

Decline barbell bench press: w.up 22x8, 33x8
Trpl drp set: 44x6, 33x6, 22x6

Incline dumbbell flyes: 20x8
Drp set: 25x8/20x8

Cable crossover: 30x10, 40x10
Drp set: 50x10/40x10

Superset:
Lying close grip berbell triceps extension behind head: 20x10, 30x10, 40x10

Bent Arm barbell pullover: 20x8, 30x8, 40x8

Resume normal sets:
Seated triceps Press: 20x8, 25x8, 30x10, 40x10, 50x10

Bench dips: drp set: (22x10/0x10)X3

Incline reverse crunch: 0x12X3

Cardio: 25mins (treadmill)

Barbell twist: 150x each side

=P