20:23 21-01-2007
1. Flat Dumbbell Bench Press:
Warm Up:
24X10
Work Sets:
35X8
35X7
35X4
Rest: 2 mins.
2. Dumbbell Rows:
Work Sets:
40X6
40X6
40X6
Rest: 2 mins.
3. Chest Press:
Work Sets:
70X10
70X10
70X9
Rest: 2 mins.
4. Pulldowns:
Work Sets:
65X8
65X8
65X8
Rest: 2 mins.
5. Skullcrushers:
Work Sets:
25X10
25X10
25X7
Rest: 1 min.
6. Seated Military Press:
Work Sets:
38X10
38X10
38X10
Rest: 1 min.
7. Pushdowns:
Work Sets:
40X15
40X15
40X10
Rest: 1 min.
8. Preacher Curls:
Work Sets:
30.5X12
30.5X12
30.5X9
Rest: 1 min.