Gym @ Tampines ClubFit (26th Dec 07)
Strength Training
Warm-Up (Treadmill)
1.30 min – 7.4
1.30 min -8.0
2.00 min – 9.0
Chest – Machine Vertical Butterfly
Set 1: No. 45 x 12 (Warm-Up)
Set 2: No. 60 x 12
Set 3: No. 70 x 10
Set 4: No. 80 x 8
Chest – Dumbell Bench Press
Set 1: 12 kg x 12
Set 2: 18 kg x 10
Set 3: 18 kg x 10
Set 4: 18 kg x 8
Chest – Smith Bench Press
Set 1: 15.00 kg x 12
Set 2: 17.50 kg x 10
Set 3: 20.00 kg x 7
Set 4: 21.25 kg x 5
Back – Lats Pulldown (back)
Set 1: No. 80 x 10
Set 2: No. 90 x 10
Set 3: No. 90 x 8
Back – Lats Incline Pulldown (Front)
Set 1: No. 80 x 12
Set 2: No. 90 x 10
Set 3. No. 100 x 8
Back – Lats Pull-Row
Set 1: No. 80 x 12
Set 2: No. 90 x 10
Set 3. No. 100 x 10
Biceps – Barbell Curl
10 kg (10, 10, 8 )
Biceps – Preacher Curl
Set 1: No. 4 x 12
Set 2: No. 5 x 10
Set 3: No. 6 x 4
Set 4: No. 4 x 6
Biceps – Dumbell Curl
12 kg (10,10, 10)
Triceps -Pulldown
Set 1: No. 50 x 12
Set 2: No. 60 x 10
Set 3: No. 70 x 8
Triceps – Dumbell
9 kg (10, 10, 10)
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