Flat Bench Press ;
2 x 20 x 30Kg
1 x 10 x 50Kg
1 x 5 x 70Kg
5 x 3 x 95Kg
Flat Bench Dumb-bell Press, 3 x 10 x 35Kg
Standing Dumb-bell Curls, 3 x 12 x 20Kg
Standing Hammer Curls, 3 x 12 x 20Kg
Forearm Dumb-bell Curls (Curl with wrist facing down), 3 x 12 x 10Kg
Please refer to previous posts if you want to follow this routine yourself. Each workout will progress in weight and intensity as the program proceeds. The workout schedule will aim to change intensity and volumes as it goes, this keeps your body guessing and hopefully maintains maximal gains. You will most likely need to adjust weights to suit your particular strength, so it would be best to keep a personal note of all your own workouts if you want the best results.
