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Weight Training Day 21 Chest and Arms..Heavy!

Weight Training Day 21 Chest and Arms..Heavy!

Monday

Abdominals


Sit up bench: Three sets of 20 reps, using a 45 lb. weight plate resting on my chest.

Standing leg raise machine: One set of 50 reps.

Chest

Bench press: One set of as many reps as I can do, in this case, 6 reps with 270 lbs. as the weight, followed by, Five sets of 6 reps, 230 lbs. as the weight.

Fly Machine: Five sets of 6 reps, 170 lbs. as the weight.

Biceps

Preacher curls: Two sets of as many reps as I can do, in this case, 6 reps with 90 lbs. as the weight, including the  bar = 135 lbs., followed by, Three sets of 6 reps, 70 lbs. as the weight, with the bar, 115 lbs. is the actual weight.

Hammer curls: One set of as many reps as I can do, in this case, 6 reps with 50 lbs. as the weight (dumbbell), followed by, Five sets of 6 reps, 40 lbs. as the weight.

Standing machine curls: One set of 50 using 50 lbs. as the weight. (finishing and shaping exercise)

Triceps

Triceps pull down machine: Five sets of 6 reps using 140 lbs. as the weight.

Overhead triceps presses: Five sets of 6 reps using 35 lbs. as the weight, alternating arms.

Rope pull downs: One set of 50 reps using 50 lbs. as the weight. (finishing and shaping exercise)

No running today and there will be no leg workout Tuesday or running. I have to take the newly purchased bicycle in to get “tuned up” and will start the serious bicycle riding next week, until my right calf heals completely.

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April 6, 2011 - Posted by | Running, Weight Training | , , , , , , ,

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