Workout set 16th December 2013

Chest and arm workout for a Monday back into work. Had to cut it short as i had a group lunch to go to.

4 times each set.

Set 1:
12 x barbell curl to overhead press (12.5kg)
20 x body weight row (pull up lying on ground)

Set 2:
12 x bicep curls (4kg kettle bell each hand)
20 x tricep dips

Set 3:
12 x tricep extension with plate (7 kg)
12 x hammer curls (3.5kg each hand)
After 4th set do same amount of exercises 3 times, reducing weight each 12 repeats

Jog for your life to make it to group lunch in time. 😉



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