Monday Training - CHEST, DELTS + TRICEPS

START THE WEEK WITH THIS LITTLE BEAUTY - CHEST SHOULDERS AND TRICEPS
warm up - smith machine 2 x 20 light weight, good stretch, get the blood into the muscle you're going to be hitting.

Chest: (pick a weight that's going to have your eyeballs on stalks on the last couple of reps of each set.)
DB flat bench press - 3 sets to failure 10, 8, 6
DB incline bench press - 3 sets to failure 10, 8, 6
DB flat bench fly's - 1 set of 10 to failure
DB incline bench fly's - 1 set of 10 to failure

DB flat fly's with a light weight to stretch out for 12 reps (perform slow and concentrate on the stretch)

Shoulders: (same again girls, perform each set to failure)

Seated DB press - 3 x 10, 8, 6 

Standing DB lateral raise - 3 x 10, 8, 6

Triceps: (pick a weight that's going to have your eyeballs on stalks on the last couple of reps of each set.)

Tricep pushdowns 3 x 10, 8, 6 

Cable Kickbacks 3 x 10

10 minutes on bike.

My Polar Heart Rate Results

Polar product

Polar FT80

Distance

 mi

Calories

 kcal

Duration

 hh:mm:ss

Average heart rate

 bpm

Maximum heart rate

 bpm

Fat percentage of calories

 %