Chest & back

Buuuu... There is no more deadlifts and rack pulls for me because mu traps are too large lol :D chest & back was yesterday workout. Today special Birthday shoulders & biceps :-) can't wait!

Monday Chest & Back

6-8 reps each set if no reps info given

Wide grip bench press

Warm up 20 reps 20kg

Set 1 30kg

Set 2 30kg

Set 3 35kg

Incline bench press DB

Warm up x20 5kg

Set 1 10kg

Set 2 12,5kg

Set 3 15kg

Incline bench flyes

Warm up x20 2,5kg (one hand)

Set 1 10kg

Set 2 12,5kg

Set 3 10kg

Elevated pushups to faliure

Set 1 10 reps

Set 2 10

Set 3 10 

Set 4 8

Wide grip lat pull down

Warm up 20 reps 20kg

Set 1 45kg

Set 2 50kg

Set 3 45kg

Close grip pull down

Warm up 20 reps 20kg

Set 1 35kg

Set 2 40kg

Set 3 45kg

Bent over rows - wide grip

Warm up 20 reps 20kg

Set 1 40kg

Set 2 50kg

Set 3 55kg

Dumbbell bent over rows DROPSET (8 reps each weight, one hand)

Set 1 22,5kg/20kg/17,5kg 

Set 2 25kg/20kg/15kg

Set 3 27,5kg/22,5kg/15kg