Pyramid sets from 185 up to 205 and down to 155. 10 reps each set. Total of 6 sets.
From there I went to the seated free weight machine for chest press. Pic at the bottom.
80 pounds up to 115 pounds each arm. 10 reps each set. Pyramid set.
Back down to 45 pounds each arm which I did a burn out set of 20 reps.
Regular flat bench chest press. 65 pound dumbbells. 3 sets 10 reps.
Seated cable chest press. Started at 100 pounds then moved down to 90-80-70. 10 reps each set.
E-Z Bar curl. 55 pounds. 4 sets. 15-10-15-10 reps.
Alternating bicep curl. 25 pounds. When I get here my muscles where feeling pretty pumped and starting lose their strength. 5 sets. 10 each arm. Hammer position twist to palm up at the peak of the curl. Giving both muscles in the bicep some good lovin!
From here I went to the Freemotion machine and did super sets of full arm extension curl... (I'll have to take some photos to show you how this is done.)
60lbs.
And cable fly's. 90lbs. 6 sets. Standing stagger step. Fast on the pushing motion and slow on the negative.
Ab time was leg lifts w/ a hip up. 3x20
Double crunch. 3x20. Rest after the double crunch.
Now it's time to train a client and put her through some intense exercises as well as some boxing!
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