Being a chest and biceps days I was still weary about my elbows and with the next phase coming up I needed them to be in shape so tried to hit the 12 mark but reduce the weight.
Exercise:
15 minuet stretch
30 minuet cross trainer
150 sit ups
Various bench 40 50 60x2 50 40x2
4x 10 dumbbell bench 20kg
4x 12 incline butterfly 12kg
4 x 12 vertical forward lifts 17.5kg
4 x 12 peck crunches 17.5kg
Side crunches
4 x 10 zigzag bicep curls 27.5kg
4 x 10 machine assisted bicep curls 15 20 25 30 20
4 x 12 cable bicep curls 11.25kg 13.75 16.25 18.75 21.25 towards the end off the session I got a bit more confident about it and did push the cable curls.
Food and meals:
Breakfast - fruit
Lunch - salad
Dinner - soup
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