Weight/Strength Training, Week 1, Day 1 (Chest and Back)

This will be a routine for Week 1 - 4, Day 1 for the whole of January. Collected these few odd routines from Men's Health's Compound Training regime (UK edition). 

1) Barbell Bench Press - 3 sets, 15 reps (weight 30kg)
2) Incline Dumbell Presses - 3 sets, 15 reps (weight 30kg)
3) Incline Dumbell Flyes - 3 sets, 15 reps (weight 20kg)
4) Swissball Back Extension- 3 sets, 15 reps (with 15kg weight)
5) Barbell Bent-over Row - 3 sets, 15 reps (weight 40kg)
6) Romanian Deadlift - 3 sets, 15 reps (weight 25kg)
7) Lat Pulldown - 3 sets, 15 reps (weight 16kg)
8) Crunches - 100 reps
9) Raised Leg Crunches - 60 reps
10) Plank - 3 sets, 60 seconds/rep

Incline dubmbell flyes are still tough, and trying not to compromise on the weights. Barbell Bent-over row was also dreadful, but I loved the intense feeling afterwards on my 'tulang kipas' on my back. 

Meal prior was a bowl of wholewheat cereal with almonds, and low fat milk. Meal after workout was the Creatine mix, water, and (1) energy bar. Had a considerable lunch an hour later of leftover pomfrets, chicken breast rendang, and some beansprouts with 2 spoonfuls of tiramisu ice-cream.


cool ... may want to hit the flyes before doing the other presses, as flyes isolates your chest muscles strictly (no other muscles involved) ... workout is perfect, meal is perfect. Keep it up!
amsyah said…
flyes first, got it. Thanks

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