X-trainer: 5mins moderate
Deadlifts: warmups, 170x5, 180x5, 100x8
Machine flyes: warmups, lots of sets up to 89x8, plus two dropsets
Bench machine: few sets
Side raises: 8x10, 12x10x5
Overhead db extension: single arm 8x10, 14x10, 16x8, dble: 16x12, 24x12, 28x8x2
Treadmill: 10mins and stretch
Notes
Wee... pushing a bit harder to 180 on deadlift. Not as tidy as I would like, but will get better.
Otherwise ok.
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