8th May Chest triceps shoulders
28 mins 3.59km 290 cal 10 min incline 15 min jog walk 3 min warmdown Incline bench 10 mins as many 3 rep sets as possible 50kg (15 sets) Military press 10 mins as many sets of 3 reps 40kg 12 sets Tricep extension (first day back tricep.target specific exercise 50kg 5 sets 12 reps 1 2 3 4 5 Lateral raises 50kg 5 sets 12 reps 1 2 3 4 p Peck deck Peck fly 66kg 3 sets 12 reps 1 2 3 73kg 3 sets 12 reps 1 2 p 79kg 3 sets 12 reps 1 p x 66kg rep out (14 reps) Chest press 52kg 5 sets 12 reps 1 2 p p x 52kg rep out (8 reps) Chest pumps As many sets in 10 mins 8kg dumbells 12 reps Super set with Shoulder taps 12 reps each arm, Leg Scissors 12 reps each leg then leg raises Leg raises 12 reps 1 2 3 4 4 sets and started Chest pumps on 5th set as timer ran out Set number - 12 reps P - 10 or 11 reps X - failed set