Monday - Chest n light triceps
warm up - bench press 20 x bar

superset - incline flyes n incline dumbell press - 12,10,8,4 *depends on strength on that day coz superset is tiring..haha

decline barbell press - 12x50kg,10x70kg,8x80kg

cable flyes - 12x7.5 kg, 12x10kg, 12x12.5kg *for each side

bench press negative drop set - 8x80kg, 8x50kg, 8x30kg

rope pushdown - 12x10kg, 10x15kg ,8x22kg

Dips - 10x40kg, 10x60kg, 10x80kg

Tuesday - REST

Wednesday - Back n Biceps

chip up - bodyweight 10, 10, 10

Behind the neck lat pulldowns 12x90lbs, 10x110lbs, 10x130lbs

t-bar rows - 12,10, 5(max weight)

deadlift - 10x50kg, 8x60kg, 6x75kg

barbell curls triset with hammer curls n incline bicep curls

Thursday - Leg
Squat

Leg extension

calf raise

* i dont concentrate on my legs as i hate it! HEHE

Friday - Shoulder n Triceps

Lateral raise superset with dumbell press

behind d neck press

cable pushdown

skullcrusher

* i dont do rear and front shoulder's workout as ive have enuf of int on chest n back days..

Nice, mate.

Gets the job done and seems pretty relaxed.

yo gunnerboy, i think u dah bukak 4 thread dah
why not follow up with the old one u opened

nanti bersepah

dah terbuat