sergeant, Dutch The general idea is to ware out the Pecs.
Incline Bench Press:
- 20kg x 30 reps
- 40kg x 30 reps
- 50kgbx 20 reps
- 60kg x 15 reps
- 70kg x 10 reps
- 80kg x 7 reps
- 80kg x 5 reps
- 85kg(187lbs) x 3 reps
- 85kg x 3 reps
- 70kg (154lbs) x 10 reps
- 70kg x 6 reps
- 70kg x 6 reps
Smith Machine Flat Bench Press:
- 30kg x 20 reps
- 40kg x 20 reps
- 50kg x 15 reps
- 60kg (132lbs) x 9 reps
- 70kg (154lbs) x 6 reps
- 70kg x 6 reps
- 60kg x 8 reps
- 60kg x 12 rwps
Machine Flyes:
- 45kg x 20 reps
- 55kg x 20 reps
- 65kg x 15 reps
- 75kg x 10 reps
LF Abdominal Crunches:
- 35kg x 50 reps
- 45kg x 50 reps
- 55kg x 30 reps
- 65kg x 20 reps
- 65kg x 20 reps
- 65kg x 20 reps
- 65kg x 20 reps
- 65kg x 20 reps
#blog #bodybuilding #fitness