Flat Bench Press;
2 x 20 x 20Kg
1 x 10 30Kg
1 x 8 x 60Kg
1 x 8 x 60Kg
1 x 6 x80Kg
4 x 5 x 90Kg
Incline Bench Dumb-bell Fly's 4 x 12 x 30Kg
Flat Bench Dumb-bell Press (pronated grip) 4 x 10 x 30Kg
Decline Cable Fly's 3 x 20
Barbell Curls, 21's 3 x 25Kg
Standing Dumb-bell Curls 3 x 7 x 25Kg
Hammer Curls 3 x 7 x 25Kg
Please refer to previous posts if you want to follow this routine yourself. Each workout will progress in weight and intensity as the program proceeds. The workout schedule will aim to change intensity and volumes as it goes, this keeps your body guessing and hopefully maintains maximal gains. You will most likely need to adjust weights to suit your particular strength, so it would be best to keep a personal note of all your own workouts if you want the best results.
Please leave a comment if you have any questions on the exercises and how to perform them.
If you find these routines helpful please up vote and resteem,
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