- Joined
- Mar 3, 2012
- Messages
- 1,332
Update
Have been eating Kimchi with my meals, certainley beats eating pea's or green beans.
Day off training today, going to go and hit a PUSH session tomorrow.
Dumbbell Flat press 3 sets pyramid up
Machine Chest press 3 sets pyramid up
Smith machine flat press 1 set (6 reps, 20 seconds rest repeat for 5 mini sets)
Side raises 3 sets pyramid up then 2 drop sets, one using heavy weight for majority and then one using light weight for the majority.
SO e.g.
Set 1 - 30kg x 8, 20kg x 6, 12kg x 10, 10kg x 10
Set 2 - 24kg x 4, 12kg x 20, 10kg x 20, 8kg x 30, 5kg x 30
Shoulder press machine 2 sets
Upwards row with a dumbell 2 sets on each arm
Rotator cuff exercises (3 different angles to work the rotator cuff) 3 sets of each
Six-ways (john meadows exercise) 3 sets of 10
Finish with Rope pushdown + Overhead extension super set
Have been eating Kimchi with my meals, certainley beats eating pea's or green beans.
Day off training today, going to go and hit a PUSH session tomorrow.
Dumbbell Flat press 3 sets pyramid up
Machine Chest press 3 sets pyramid up
Smith machine flat press 1 set (6 reps, 20 seconds rest repeat for 5 mini sets)
Side raises 3 sets pyramid up then 2 drop sets, one using heavy weight for majority and then one using light weight for the majority.
SO e.g.
Set 1 - 30kg x 8, 20kg x 6, 12kg x 10, 10kg x 10
Set 2 - 24kg x 4, 12kg x 20, 10kg x 20, 8kg x 30, 5kg x 30
Shoulder press machine 2 sets
Upwards row with a dumbell 2 sets on each arm
Rotator cuff exercises (3 different angles to work the rotator cuff) 3 sets of each
Six-ways (john meadows exercise) 3 sets of 10
Finish with Rope pushdown + Overhead extension super set