30 January 2010

Third and Fourth Session Week 4

The final two workouts for the first four weeks of training!
Progress has been good and I have enjoyed myself, but, now it's time to get serious.

In tomorrows full update for the end of the first four weeks I will also post a side post for the next steps and how the workout will (hopefully) evolve going forward.

For now, here is the exercises and weights completed in session three...


Leg Press - 120kg (4 x 8 reps)
Leg extensions - 50kg (4 x 8 reps)

Straight back Shoulder Press - 40kg (plus two sets at 20kg to fatigue)
Front lateral raise - 8kg dumbbells

Narrow grip bench press - 30kg plus bar
Dips - bodyweight only
Chest Press - 45kg


Fourth session...

Deadlifts - 30kg plus bar
flat leg curl - 40kg

Seated row - 50kg
lat pull down - 50k
under hand grip pull ups - bodyweight
Shrugs - 50kg plus bar

side lateral raises - 8kg dumbbells
Incline shoulder press - 30kg

ez bar bicep curls - 25kg plus bar

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