Arms, Chest, Shoulders, Back

Back in Letchworth Gym today after the half-term break, and it was time to up the weights. I’ve been using 10kg for a while now and I was getting to the end of this particular Super-set routine more easily, so moved up to 12kg.

4 sets of..
Incline Dumbell Press – 10 reps, 12kg, 30s rest – followed by
Chin Ups – managed 8,7,6,6 (1 min rest)

4 sets of..
Flat Dumbell chest press – 10 reps, 12kg, 30s rest – followed by
Single Arm row – 10 reps, 12kg, 30s rest

4 sets of..
Inclined dumbell flies – 10 reps, 6kg, 30s rest – followed by
Single arm cable pull (seated) – 10 reps, 12.5kg (both arms), 30s rest

4 sets of..
Tricep Dips, 10 reps, 1 min rest
Cable bar pull down, 10 reps, 30kg, 1 min rest.

For the first time I tried the tricep dips as full body ones as opposed to doing them off a bench, and was more than surprised to see I could do 10 in both the first 2 sets and then tailed off to 7 then 5 in the last 2. I have never been able to do them so it just shows ho building up slowly over time can have a big effect.

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