Chest
Date: Thrusday December 23th 2008
Time: 9:20am-11:20am (2 Hours)
Location: Gym of the local prison
Incline Bench-Press (Pumpsets, “Warm-Up”)
25x 50kg
25x 50kg
25x 50kg
25x 50kg
25x 50kg
25x 50kg
Incline Bench-Press**** (Pausesets, 5er-Blocks)
25x 110kg (5 Blocks a 5 Reps)
25x 120kg (5 Blocks a 5 Reps)
Dumbbell Incline-Flys
12x 35kg
12x 35kg
12x 35kg
Dumbbell Incline-Flys (Pumpsets)
25x 17.5kg
25x 17.5kg
25x 17.5kg
Dumbbell Bench-Press
6x 47.5kg
6x 47.5kg
6x 47.5kg
Cable-Flys (Reductionssets)
70x 55/45/35/25kg (5/15/20/30 Reps)
90x 45/35/25/15kg (10/20/25/35 Reps)
110x 35/25/15/5kg (15/25/30/40 Reps)
Cable-Pullovers (EZ-Bar)
10x 52kg
10x 55kg
10x 58kg
Pause: 2-3 Minutes (**** 45 Seconds between the blocks)
1kg = 2.2lbs
