**Triceps, Shoulders and Chest Workout**

**Weight x Reps (Wanted Reps If I fail)**

**WU = Warmup set**

WK = Work set

WK = Work set

**Pushdown (Some Cable crap)**

WU 17,5 x 10, 27,5 x 8

WK 42,5 x 5 45 x 5

**Ez-Bar lying press**

WK 15kg each side x 10

**Ez-Bar seated press**

WK 10kg each side x 14 (15)

**Barbell Seated Shouldepress**

WU 20kg x 10, 30kg x 8

WK 52,5kg x 5 55kg x 5

WK 45kg x 10

**Barbell Seated Shouldepress Wide Grip**

WK 32,5kg x 15

**Barbell Benchpress (Smithmachine)**

WU 50kg x 10, 70kg x 8

WK 100kg x 5 102,5kg x 5

**Barbell Benchpress Wide Grip (Smithmachine)**

WK 70kg x 10

**Barbell Benchpress Wide Grip Feet on Bench to neck**

WK 50kg x 10 (15)

**Abs 4 sets**

**Dips**

BW x 18

Comments: Well today I gave up on the ordinary flat benchpress, only 2 levels to put the barbell on and the higher one is to high and the lower one is to low. So I am gonna do it in the smithmachine instead to get a nice chestworkout without killing my shoulders and my back from lifting off the barbell. I will not compare the weights with ordinary flat bench.