30th September



Chest and Biceps


Did this at work with my ex army supersonic nutter training partner.

Supersetted Smith machine flat bench press with incline dumbbell flyes for 10 sets of 8 reps, with 20 crunches at the end of each set.

Then seated dumbbell shoulder presses supersetted with either side or front at raises and with 20 sit ups in each set. Did this for 4 sets of 10 reps.

Then 3 sets of 21s using a EZ bar supersetted with seated one arm dumbbell curls followed by a pyramid of machine cable curls.

A very good workout. Coming so soon after the previous workouts I suppose I have to say my recovery is still very good.