Flat Bench Press - 3 sets of 15, 12, 10 Dumbbell Chest Flys - 3 sets of 15, 12, 10 Cable Chest Flys - 3 sets of 15, 12, 10 Incline Dumbbell Press - 3 sets of 12, 12, 8 Weighted Dips - 2 sets of 12, 10 Skull Crusher - 3 sets of 14, 12, 10 Overhead Triceps Extension - 2 sets of 12, 8 Triceps 3way(pull-push-pull)* - 3 sets of 36, 36, 36
* - Using the cable machine, push down 12 times, then start to pull down 6 times, drop one weight lower, again pull down 6 times, then a take a shorter grip and push down 12 times.
Evening - 5km cardio.
Overall this is how my training week looks like: Monday: Chest / Tricep/ Cardio Tuesday: Back / Biceps/ Cardio Wednesday: Cardio/ Abs Thursday: Shoulder / Traps / Cardio Friday: Thigh / Calves / Abs / Cardio Saturday: Cardio Sunday: Rest
