Flat Bench Press 10 x 10 x 65Kg, Super-set with Barbell Curls 10 x 10 x 22.5Kg (rest 60sec between sets)
Incline Bench Press 3 x 15 x 40Kg, Super-set with Hammer Curls 3 x 15 x 15Kg (rest 60sec between sets)
Decline Cable Fly's 3 x 20
Seated Dumbbell Curls 2 x 12 x 12.5Kg
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.
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