chris jenkins

wide grip bench press

set 1 warm up with 20kg bar 10-12 reps

set 2 warm up 60kgs 5 reps

set 3 100kgs for 5 reps

set 4 120kgs for 5 reps

set 5 140kgs for 5 reps

set 6 170kgs for 5 reps

dips

set 1 20kgs for 5 reps

set 2 60kgs for 5 reps

set 3 100kgs for 5 reps * pb, up 2.5kgs from last week

Dumbell front raises, with one leg forward(alt leg every set) I lift the dumbell to 90, then pause for a second and slowly control the weight down... Find this exercise helps with my stability for flat bench. Front delts can take some punishment.

set 1 12.5kgs dumbells for 5 reps

set 2 27.5kgs dumbells for 5 reps

set 3 40kgs dumbells for 5 reps

hanging leg raises( with dumbell between feet)

set 1 12 reps 10kgs dumbell

set 2 12 reps 17.5kgs dumbell

set 3 10 reps 20kgs dumbell

Next session deadlifts*****