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Hey guys! So yesterday I had a glorious moment in the gym … i finally benched 50kg! This has been a goal of mine for literally months now and after many failed attempts (cannot even get the bar off my chest) i finally got it! I am so happy when this happens as it goes to show hard work, consistency and a lot of good food really does pay off eventually! Now time to hit that big plate 60kg bench press! Anyhoooo here is yesterdays chest workout!

1. BENCH PRESS:

  • 20 kg warmup reps
  • 40 kg warmup reps
  • 45 kg for 3 reps
  • 50 kg for 1 rep
  • 40 kg for 8 reps for 3 sets

2. DUMBBELL PRESS

  • 17.5 kg dumbbells for 10 reps for 3 sets

3. DUMBBELL FLY PRESS

  • 10 kg dumbbells for 12 reps for 3 sets

4. CABLE CHEST PRESS

  • Lightest weight on the machine for as many reps as possible for 3 sets

Hope you guys enjoy my workouts i post and will be sure to post weekly!!