Chest Fly (Machine)

SETS

WEIGHT & REPS

1

45kg x 20 reps

2

45kg x 20 reps

3

45kg x 20 reps

Incline Bench Press (Dumbbell)

SETS

WEIGHT & REPS

1

70kg x 3 reps

2

65kg x 5 reps

3

50kg x 12 reps

Decline Bench Press (Machine)

SETS

WEIGHT & REPS

1

40kg x 12 reps

2

50kg x 12 reps

3

60kg x 8 reps

4

60kg x 8 reps

Shoulder Press (Dumbbell)

SETS

WEIGHT & REPS

1

50kg x 6 reps

2

30kg x 7 reps

Lateral Raise (Cable)

SETS

WEIGHT & REPS

1

10kg x 15 reps

2

15kg x 9 reps

Triceps Pushdown

SETS

WEIGHT & REPS

1

15kg x 12 reps

2

20kg x 10 reps

3

20kg x 6 reps

Skullcrusher (Barbell)

SETS

WEIGHT & REPS

1

25kg x 10 reps

2

25kg x 6 reps

3

25kg x 6 reps

4

25kg x 5 reps

Single Arm Triceps Pushdown (Cable)

SETS

WEIGHT & REPS

1

9kg x 11 reps

2

9kg x 10 reps

3

9kg x 11 reps

To follow justmakeithappen and track your own workouts, download Hevy for free.

To follow justmakeithappen and track your own workouts, download Hevy for free.