21 DAY FAST MASS BUILDING – DAY 15 – CHEST AND BICEPS

Well it’s day 15 of the 21 day fast mass building challenge and I’m up 9 pounds total, with no change in my bodyfat percentage, so every last pound of weight gained has been clean. I trained chest and biceps today and my strength compared to last week is up quite a bit, I actually flat benched 40 more pounds than I did just 1 week ago. Anyway, here’s the wotkout log…

1. Flat Bench Press – bar x 15, 95 x 15, 135 x 12, 135 x 5, 160 x 5, 185 x 5, 195 x 5, 205 x 3

2. Incline Dumbbell Press – 50 x 15, 60 x 12, 70 x 10, 80 x 4

3. Flat Bench Dumbbell Flyes – 30 x 15, 40 x 15, 40 x 13

super set with:

4. Pushups – 20, 20, 20

5. Barbell Curls – bar x 12, 95 x 5, 95 x 5, 105 x 5, 105 x 5

6. Standing Alternate Dumbbell Curls – 40 x 10, 40 x 10, 40 x 8

7. Standing Barbell Wrist Curls Behind the Back – 4 sets of 20 with 95 pounds.

so that’s it for today, I forgot to keep track of what I ate today so there’s no diet log for today.

Author: marcus