Post #4126600

Chest, Shoulders & Abs (in between) Barbell Pushups: 10, 14, 10 & 8 reps Flat Dumbbell Flyes: 1. 15kg x 10 reps 2. 17,5kg x 10 reps 3. 20kg (44lbs) x 8 reps 4. 22,5kg (50lbs) x 6 reps Flat Dumbbell Presses: 1. 25kg x 10 reps 2. 30kg (66lbs) x 8 reps (already pre-exhausted) 3. 30kg x 8 reps 4. 35kg (77lbs) x 5 reps Cable Motion Presses: 1. 25kg x 15 reps 2. 35kg (77lbs) x 12 reps 3. 50kg (110lbs) x 6 reps 4. 50kg x 6 reps Machine Laterals: 1. 15kg x 20 reps 2. 25kg x 18 reps 3. 39kg (86lbs) x 12 reps 4. 46kg (101lbs) x 8 reps Alternating Dumbbell Laterals R/L: 1. 5kg x 20 reps 2. 7,5kg (17lbs) x 15 reps 3. 10kg (22lbs) x 12 reps 4. 12,5kg (28lbs) x 10 reps Hanging Reverse Crunches: 20, 20, 15 & 15 crunches Lying Leg Raises: 4 x 15 reps Cable Crunches: 35kg (77lbs) 4 x 25 crunches #blog #bodybuilding #fitness #MentalHealth