Chest & triceps
Date: Saturday January 10th 2009
Time: 8:30am-11:00am (2.5 Hours)
Location: Gym of the local prison
Incline Bench-Press**** (Pausesets, 5 reps-blocks)
30x 130kg (6 blocks a 5 reps)
30x 120kg (6 blocks a 5 reps)
30x 110kg (6 blocks a 5 reps)
Dumbbell Incline-Flys (Reductionsets)
54x 32.5/22.5/12.5kg (18 reps with every weight)
48x 32.5/22.5/12.5kg (16 reps with every weight)
Dumbbell Bench-Press
8x 42.5kg
8x 42.5kg
8x 42.5kg
8x 42.5kg
Cable-Flys (Reductionssets)
70x 33/27/20/13kg (12/12/16/30 Reps)
80x 30/23/17/10kg (12/12/16/40 Reps)
90x 27/20/13/6kg (15/15/20/40 Reps)
Cable-Pullovers (EZ-Bar)
8x 50kg
8x 53.5kg
8x 57kg
Close Grip Bench-Press (XXL-Pumpsets)
40x 47.5kg
40x 47.5kg
40x 47.5kg
in kombination with Reverse Triceps Pulldowns (Pumpsets)
20x 40kg
20x 40kg
20x 40kg
Pause: 2-3 Minutes (**** 45 Seconds between the blocks)
1kg = 2.2lbs
