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
