Never tried weighted dips or push-ups before. The latter are tough, but still easier than I expected. The former are brutal; simply balancing a 4kg dumbbell between your feet makes the exercise much more difficult.
Exercise | Warmup | Set 1 | Set 2 | Set 3 |
---|---|---|---|---|
15×-20kg 15×-25kg | 12×0kg 12×-20kg | 10×0kg 10×-15kg | 8×4kg 8×-10kg | |
15×70kg 15×70kg | 12×88kg 12×88kg | 10×97kg 10×97kg | ||
15×56kg 15×56kg | 12×70kg 12×70kg | 10×77kg 10×91kg‡ | 8×82kg 8×82kg | |
Weighted Swiss Ball Crunch | 50 | 50×5kg | 50×5kg | |
Twisting Crunch | 50 | 100 | 100 | |
Weighted Push-up | 13×20kg | 13×20kg | 7×10kg | |
Kneeling Push-up | 11 |
†: Using a nautilus machine with one cable attachment in each hand, kneeling on a swiss ball.
‡: Andy put up the weight without me noticing.
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