Chest and Bi's 04/08/13

Smashing chest workout! 4/08/13

Chained Bench Press 80kg on the bar
x10 x10 x10 x10 x10
Increase weight by 2.5 each side next week
...
Decline Dumbbell Press 30kg Dumbbells x10 reps/ Decline Flies 12.5kg Dumbbells x12 reps

x10-12 reps on the press next time
15kg Dumbbells for the flies next week.

10 Minute Chest Circuit
x6 Incline Dumbbells (20kgs)
x12 Press-ups on kettlebells
x18 Cable Flies (20lbs)

x4 Circuits were performed

Next week...
x8 Presses
x16 Press-ups
25lb Cable Flies
12 Mins

Biceps
Hammer Curls
5x10kgx10 reps

 

My shape is finally coming back!