15th March

Chest/Bicep Session

10 mins on a cross trainer at 120-130 bpm heart rate

Chest press
1 set of 12 reps @ 30kg
1 set of 6 reps @ 45kg

Incline Chest press
1 set of 12 reps @ 20kg
1 set of 6 reps @ 30kg

Chest Flys
1 set of 10 reps @ 20kg

Single arm preacher curls
1 set of 10 reps @ 12kg
1 set of 5 @ 20kg

Barbell Curls
1 set of 8 reps @ 30kg

Hammer strength chest press
2 sets of 10 reps @ 40kg

Hammer strength preacher curls
2 sets of 8 @ 25kg

Supplements


NO-xplode during 10 minute warm up
NRG Whey Protein straight after session
NRG Whey Protein before going to sleep in the evening