My Workouts (September 2012)

MONDAY, WEDNESDAY, FRIDAY
Chest
Flat Bench – Barbells – 80.0 kg (1×10), 90.0 kg (1×10) and 100.0 kg (1×5) + (1×2-4) Negativ
Inclined Bench – Barbells – 60.0 kg (1×10), 70.0 kg (1×10) and 80.0 kg (1×6)
or
Flat Bench – Dumbbells – 40.0 kg (2×10) and 40.0 kg (1×8)
Inclined Bench – Dumbbells – 35.0 kg (2×10) and 35.0 kg (1×8)

Back
Cable Machine – 60.0 kg (1×10), 65.0 kg (1×10) and 70.0 kg (1×8-10)
Row (Sitting) – 60.0 kg (1×10), 65.0 kg (1×10) and 70.0 kg (1×8-10)
or High-Intensity-Training
Cable Machine – 60.0 kg (1×10), 65.0 kg (1×10) and 70.0 kg (1×8-10)
Row (Sitting) – 60.0 kg (1×10), 65.0 kg (1×10) and 70.0 kg (1×8-10)

Shoulder
Dumbbells – 22.5 kg (2×10) and 25.0 kg (1×7)

Biceps (High-Intensity-Training)
Dumbbells – 20.0 kg (3×8-10) + Barbells – 20.0 kg (3×20)
or
Dumbbells – 17.5 kg (3×10) + SZ Barre – 23.0 kg (3×20)

Triceps
Cable Machine – 35.0 kg (2×10) and 40.0 kg (1×8-10)
Bank – Dips (3×15-20)

Legs and Calves
Legs Extensions – 100.0 kg (3×10-12)
Calves Machine – 90.0 kg (3×20-30)

Abdomen
Crunches (3×30)