Thursday training

Free weights today! Started with lights weights on first sets instead of warm up, especially when unsure of my current strength.

Military press

  • 35 x ??
  • 15 x ??+
  • 12 x ??+
  • 10 x ??+

Unsure about the weights here, I used fixed bars where the small plates were covering each other.

Biceps curls

  • 12 x 10 kg
  • 6 x 10 kg + 6 x 8 kg
  • 12 x 7 kg
  • 10 x 7 kg
  • 8 x 7 kg

Triceps ext on back

  • 15 x 4 kg
  • 15 x 4 kg
  • 15 x 4 kg
  • 15 x 4 kg

Standing shoulder sideway flys

  • 15 x 4 kg
  • 12 x 4 kg
  • 10 x 4 kg
  • 10 x 4 kg

Joint feet front lifts

  • 35 x 10 kg
  • 15 x 12.5 kg
  • 20 x 12.5 kg
  • 15 x 12.5 kg

Back contraction, arms to sides, laying on stomach (sorry don’t know the correct name for this one)

  • 35 x 4 kg
  • 15 x 7 kg
  • 12 x 7 kg
  • 20 x 7 kg

Bb bench press

  • 15 x 10 kg each hand
  • 12 x 10 kg each hand
  • 12 x 10 kg each hand
  • 12 x 10 kg each hand

Bonus to complete the last minutes into 1 hour

7 dips

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