sergeant, Dutch 
Feeling fed up and fighting against myself.
No excuses!
Focus on the Pectoralis Minor & Abs.Incline Bench Press:
- 20kg x 20 reps
- 40kg x 20 reps
- 50kg x 15 reps
- 60kg x 12 reps
- 70kg x 8 reps
- 75kg x 8 reps
- 80kg x 6 reps
- 85kg (187lbs)x 4 reps
- 85kg x 4 reps
- 80kg x 6 reps
- 75kg x 8 reps
- 70kg x 9 reps
- 65kg x 10 reps
- 60kg x 12 reps
Peckdeck Flyes:
- 32kg x 15 reps
- 40kg x 15 reps
- 47kg x 14 reps
- 55kg (121lbs) x 12 reps
- 62kg (136lbs) x 10 reps
- 70kg (154lbs) x 6 reps
LF Abdominal Machine. Each set followed by a 30 seconds Abdominal Vacuum pose:
- 35kg x 50 reps
- 45kg x 40 reps
- 55kg x 30 reps
- 65kg x (143lbs) x 20 reps
Cable Crunches. Each set followed by a 20 seconds vacuum pose:
- 42,5kg x 20 reps
- 45kg x 20 reps
- 47,5kg (104lbs) x 15 reps
- 50kg x (110lbs) x 15 reps
#blog #bodybuilding #fitness
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