Post #4399859

Chest, Abs & Triceps. Flat Dumbbell Presses: 1. 20kg x 20 reps 2. 25kg x 20 reps 3. 30kg x 10 reps 4. 35kg (77lbs) x 8 reps 5. 40kg (88lbs) x 6 reps Cable Flyes: 1. 20kg x 20 reps 2. 30kg x 20 reps 3. 32,5kg x 15 reps 4. 42,5kg 94lbs) x 8 reps Flat Bench Press: 1. 40kg x 20 reps 2. 50kg x 15 reps 3. 60kg x 10 reps 4. 70kg (154lbs) x 7 reps Hanging Knee-ups: 30, 25, 20 & 15 reps Hammerstrength Lying Crunch: 1. 25kg x 30 reps 2. 32kg x 30 reps 3. 39kg x 30 reps 4. 46kg (101lbs) x 25 reps Machine Hack Triceps Extensions: 1. 20kg x 20 reps 2. 30kg x 15 reps 3. 40kg (88lbs) x 12 reps 4. 40kg x 10 reps Rope Triceps Extensions: 1. 10kg x 10 concentrated reps 2. 10kg x 15 concentrated reps 3. 12,5kg x 10 concentrated reps 4. 15kg (33lbs) x 8 reps #Blog #bodybuilding #fitness #MentalHealth