W1 Chest, W2 Row, Pushups & W3 Arms

07/16/14

Workout 1 Chest
LF Incline Press 4 x 20
DB Flat Press (100) 15, (125) 10, 8
TechnoGym Press 3 x 12
TechnoGym FLy 3 x 15
Incline DB FLy 3 x 10
Dips 3 x 15


Workout 2

Row 100m
8 rounds of:
Row 250m
Pushups x 25
---
Row 500m


Workout 3 Arms
Cable Curls 4 x 15
Rope Press Down 4 x 20
Alt. DB Curls 3 x 10
Spider Curls 4 x 12
Rope Hammer Curls 4 x 15
Close Grip Bench (135) 20, (225) 12, (275) 10, (185) 10
LF Preacher 4 x 10