Gym – Muscular Endurance @ ClubFit Tampines (22nd Dec 2007)

Muscular Endurance – Low weights x High reps (12- 15) x High Reps (5 and above)

Start: 09 15 hrs

End : 11 50 hrs

Warm-up – Treadmill (20 mins)

5 mins interval: 9.0, 9.5, 10.0, 10.5

Chest -Smith Bench Press

Set 1: 5.o kg x 20

Set 2: 7.5 kg x 15

Set 3: 10.0 kg x 15

Set 4: 15.0 kg x 10

Set 5: 20.0 kg x 8

Set 6: 5.0 kg x 20

Chest -Machine Vertical Butterfly

Set 1: No. 50 x 15

Set 2: No. 60 x 12

Set 3: No. 70 x 8

Set 4: No. 60 x 10

Set 5: No. 45 x 15

Back -Incline Pulldown (front)

Set 1: No. 50 x 20

Set 2: No. 70 x 15

Set 3: No: 70 x 15

Chest – Bench Fly

6 kg x 15reps x 3 sets

Back – Pulldown (Back)

Set 1: No. 60 x 15

Set 2: No. 70 x 10

Set 3: No. 70 x 8

Set 4: No: 60 x 12

Biceps – Barbell Biceps Curl

Set 1: 5 kg x 12

Set 2: 7.5 kg x 10

Set 3: 8.75 kg x 8

Set 4: 8.75 kg x 8

Set 5: 7.5 kg x 8

Biceps/Forearm – Barbell Curl (Overhand Grip)

5 kg x 10reps x 4 sets

Biceps – Barbell Curl

14 kg x 8reps x 3 sets

Biceps – Machine Preacher Curl

No. 2 x 10reps x 3 sets

Shoulder – Smith Overhead Barbell Press

Set 1: 10.o kg x 10

Set 2: 12.5 kg x 10

Set 3: 15.0 kg x 6

Set 4: 10.0 kg x 6 (Immediately after Set 3)

_________________________________________________

Advertisement

~ by fhuture on 22 December, 2007.