Friday and Saturday workouts and plans for the weekend

Hey everyone! As promised, here's my workout for Friday and Saturday. Because I had a big day at work on Friday I didn't get my lunchtime workout in so had to add triceps on the end of my chest workout. Definitely not the way I like to do it, but better than no arms at all!

Saturday's trainings were good, didn't get to do core until the afternoon so I didn't have much of a rest between workouts. Not sure why the gym staff still comment when I come back in later on, I'm there every day haha.

Tomorrow I've got legs with Jason and I might try fit some cardio in Sunday morning.

So here's Friday:

Dumbbell Bench Press

• 10 kg x 15 reps
• 12 kg x 12 reps
• 14 kg x 10 reps
• 16 kg x 10 reps
• 18 kg x 6 reps
• 20 kg x 4 reps
• 14 kg x 10 reps
• 14 kg x 10 reps
• 14 kg x 10 reps
• 14 kg x 10 reps
• 14 kg x 10 reps

Barbell Incline Bench Press

• 20 kg x 10 reps
• 20 kg x 10 reps
• 25 kg x 10 reps
• 30 kg x 7 reps
• 30 kg x 5 reps

Decline Barbell Bench Press

• 20 kg x 20 reps
• 30 kg x 10 reps
• 30 kg x 10 reps
• 35 kg x 10 reps
• 40 kg x 6 reps
• 40 kg x 5 reps

Dumbbell Flyes

• 6 kg x 10 reps
• 6 kg x 10 reps
• 8 kg x 5 reps
• 8 kg x 5 reps (PR)

Triceps Pushdown

• 11.2 kg x 7 reps
• 11.2 kg x 7 reps
• 11.2 kg x 7 reps
• 13.8 kg x 7 reps
• 13.8 kg x 7 reps
• 13.8 kg x 7 reps
• 16.2 kg x 7 reps
• 16.2 kg x 7 reps
• 16.2 kg x 7 reps
• 18.2 kg x 5 reps
• 18.2 kg x 5 reps
• 18.2 kg x 5 reps

Triceps Pushdown - Rope Attachment

• 6.2 kg x 10 reps
• 6.2 kg x 10 reps
• 6.2 kg x 10 reps

Saturday:

Dumbbell Side Bend

• 20 kg x 20 reps
• 20 kg x 20 reps
• 20 kg x 20 reps
• 20 kg x 20 reps
• 20 kg x 20 reps
• 20 kg x 20 reps

Crunch

• 20 reps
• 20 reps
• 20 reps

Bicycle (abs)

• 20 reps
• 20 reps
• 20 reps

Flat Straight Leg Raise

• 10 reps
• 10 reps
• 10 reps

Jack Knife Sit-Up

• 10 reps
• 10 reps
• 10 reps

Weighted Russian Twist

• 10 kg x 20 reps
• 10 kg x 20 reps
• 10 kg x 20 reps

Repeated the above until I did them all 3 times each except I missed out the last set of Jack knife sit ups.

Cable Crunch

• 16.2 kg x 10 reps
• 21.2 kg x 12 reps
• 23.8 kg x 10 reps

Evening shoulders:

Warm up drills

• 2 kg x 10 reps
• 2 kg x 10 reps
• 2 kg x 10 reps
• 2 kg x 10 reps

Machine Lateral Raise

• 40 lb x 10 reps
• 40 lb x 10 reps
• 50 lb x 10 reps
• 50 lb x 6 reps
• 40 lb x 10 reps
• 40 lb x 10 reps
• 40 lb x 10 reps
• 40 lb x 10 reps
• 40 lb x 10 reps
• 40 lb x 10 reps

Hammer Strength Press

• 10 kg x 10 reps
• 15 kg x 10 reps
• 15 kg x 8 reps
• 15 kg x 7 reps
• 17.5 kg x 5 reps
• 10 kg x 10 reps
• 10 kg x 5 reps

Seated Dumbbell Shoulder Press

• 10 kg x 8 reps
• 10 kg x 8 reps
• 12 kg x 6 reps
• 12 kg x 4 reps

Dumbbell Side Lateral Raise

• 4 kg x 10 reps
• 4 kg x 10 reps
• 4 kg x 10 reps
• 4 kg x 10 reps

Cable Rope Rear-Delt Rows

• 1.2 kg x 10 reps
• 1.2 kg x 10 reps
• 1.2 kg x 10 reps

Hold for 30 seconds then do the set