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Week 4 Chest, Shoulders and Triceps
Bench Press
wp
15 x bar
15 x 10
10 x 25
8 x 35
5 x 45
5 x 50
5 x 55
5 x 50
5 x 50
Incline Dumbbell Press
wp
15 x 20
10 x 35
5 x 50
5 x 50
5 x 50
5 x 50
5 x 50
Pec Deck
10 x 130
8 x 160
6 x 160
6 x 160
Military Dumbbell Press
15 x 20
5 x 40
5 x 40
5 x 40
5 x 40
4 x 40
Side Lateral Raises
10 x 10 ss 5s to failure
10 x 10 ss 5s to failure
10 x 10 ss 5s to failure
10 x 10 ss 5s to failure
Close Grip Bench Press
10 x 25s
5 x 25s
Bent Over Tricep Extensions
10 x 20
10 x 20
10 x 20
Tricep Push Downs
15 x 40
7 x 65
7 x 65
6 x 65
Crunches
5 x 50
Planks
2 x 35 secs
Diet Calendar Entries for 13 April 2011:
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1894 kcal
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Fat: 48.65g | Prot: 181.70g | Carb: 153.83g.
Breakfast: Granulated Sugar, Coffee, Whole Milk, 2% Fat Milk, Whey Protein Isolate, metamucil. Lunch: Whey Protein Isolate, Granulated Sugar, metamucil, mastro, Whey Protein Isolate, Granulated Sugar, metamucil. Dinner: Butter (Salted), Ancient Grains Bread, Chili Con Carne with Beans and Pork, Red Table Wine. more...
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3243 kcal
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Activities & Exercise:
Weight Training (moderate) - 1 hour and 30 minutes, Resting - 7 hours and 30 minutes, Sleeping - 8 hours, Driving - 1 hour, Desk Work - 6 hours. more...
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