CHEST AND SHOULDER

Smith Bench Press

12 X 90Lbs X 1 (Warm Up)
12 X 163lbs X 2
10 X 163lbs X 1
10 X 160lbs X 1

DB Bench Press

15 X 3 X 60lbs
12 X 1 X 70lbs

Decline Push Up

2 X 12 X BW
1 X 20 X BW

Bench Dips

2 X 30 X BW
1 X 20 X BW

DB Seated Shoulder Press

4 X 15 X 50.7lbs

DB Push Press

3 X 10 X 60 lbs

Front Raises

3 X 15 X 7kg
1 X 12 X 9kg

BACK

Bent Over Row

1 X 50KG X 10
1 X 52.5KG X 8
1 x 55KG X 8
1 X 57.5KG X 8
1 X 60KG X 6

Chin Up

3 X 12 X BW

Lat Pull Down Super set

1 X 40kg X 8/ 1 X 30KG X 15
1 X 45KG X 8/ 1 X 25KG X 20

Reverse grip Lat Pull down Super Set

1 X 50KG X 8/ 1 X 35KG X 20

Barbell Shrugs

3 X 60KG X 15

Seated Row

2 x 30KG X 15
1 X 35KG X 10

CHEST AND SHOULDER

Machine Bench Press

2 X 80KG X 8/ 15 X 50KG (Superset)
1 X 70KG X 10

DB Bench Press

3 x 30kg x 15

DB Decline Bench Press

3 x 30kg X 15

Pec Dec Fleys

2 X 12 X Whole Stacks
1 X 10 X " "

Seated Chest Press

3 x 10 x Whole Stacks

DB Push Press

3 X 12 X 30kg

DB Shoulder press

3 X 12 X 30kg

DB Seated Overhead Extension

4 X 6 X 22.5KG

Barbell Front Raises

3 X 15 X 15kg

Cardio Day

HIIT treadmill

Duration: 31 Minutes


Abs

2 X Swiss-Ball Crunch X 20
2 X Hanging Knee Lift X 20
2 X Plank X 1 Minute

Cardio Day

HIIT treadmill

Duration: 30 Minutes 38 Seconds


Abs

2 X Swiss-Ball Crunch X 30
3 X Hanging Knee Lift X 20

LEGS (26/12/2009)

BARBELL SQUATS

15 X 1 X 50KG
15 X 1 X 55KG
18 X 1 X 60KG

LEG EXTENSION

15 X 3 X (?)

SEATED LEG PRESS

15 X 1 X 95KG

15 X 1 X 105KG

15 X 1 X 115KG

LYING LEG CURL

15 X 3 X (?)

STANDING CALF RAISE

20 X 3 X 80KG

BARBELL DEADLIFTS

1 X 6 X 70KG
1 X 6 X 80KG
1 X 6 X 85KG
1 X 6 X 90KG

Cardio Day

Cross Trainer HIIT 31 Minutes
Biking HIT 10 Minutes

ABS

SWISS-BALL WEIGHTED CRUNCH

30 X 3 X 10KG

Cardio Day

Cross Trainer HIIT 30 Minutes
Biking HIT 12 Minutes

ABS

HANGING KNEE LIFT

20 X 3 X BW

10 SETS OF 5,DEAD HANG PULL UPS

Shoulder and Chest

Flat Machine Chest Press (Superset)

1 X 80KG X 8/ 1 X 50KG X 12
1 X 70KG X 8/ 1 X 50KG X 10
1 X 60KG X 10/ 1 X 35KG X 12

Flat DB Press

4 X 32KG X 12

Decline DB Press

3 X 32KG X 15

Pec Dec Flys

3 X Whole Stacks X 10

Seated Machine Chest Press

1 X WS X 12
3 X WS X 10

Seated DB Shoulder Press

4 X 30KG X 12

DB Push Press

4 X 31KG X 8

Barbell Front Raise

2 X 20KG X 10
1 X 15KG X 15

200 Reps on various type of Push-Ups with little rest

This post has been edited by 0701k60230: Dec 31 2009, 06:30 PM

Cardio Day

30 Minutes HIIT Cross Trainer
12 Minutes HIIT Treadmill

ABS

Crunch.

30 X 2 X BW
20 X 1 X BW


HAPPY NEWWWWWWWW YEARRRRRRRRRRRRRRRRR.... 2010

LEGS

BARBELL SQUATS

15, 12, 10, 8 X 50KG X 1

SEATED LEG PRESS

15 x 1 x 90KG

15 X 1 X 95KG

15 X 1 X 105KG

15 X 1 X 110KG

LYING LEG CURL

15 X 2 X Medium Weights

12 x 1 x Heavy Weights

Barbell Shrugs to Calf Raise

12 x 4 X 70KG

BARBELL DEAD LIFTS

1 X 80KG X 5
1 X 85KG X 5
1 X 90KG X 5

Strength

Barbell Full Squats

12, 11, 11, 11 x 50KG

Barbell Curls (SuperSets)

1 X 25KG X 8/ 1 X 20KG X 15
1 X 25KG X 8/ 1 X 20KG X 12
1 X 25KG X 8/1 X 20KG X 10

Bent Over Row

1 X 50KG X 12
1 X 52.5KG X 10
1 X 55KG X 9

Barbell Deadlifts

1 X 50KG X 5
1 X 70KG X 5
1 X 80KG X 5
1 X 85KG X 5
1 X 90KG X 5

Barbell Shrugs to calf raise

3 X 70KG X 15

Cardio Day

HIIT treadmill 31 Minutes and 55 Seconds

ABS

Crunch 2 X 30 X BW

Plank 3 X 1 Minute X BW

10 Sets of 5 Reps Dead Hang Pull Ups.

Chest and Shoulder

Flat Machine Bench Press (Pyramid)

1 X 50KG X 12
1 X 55KG X 10
1 X 60KG X 8
1 X 65KG X 8
1 X 70KG X 6
1 X 75KG X 4

Incline Dumbbell Press

3 X 32KG X 15

Decline Dumbbell Press

3 X 32KG X 15

Pec Dec Flys

3 X WHOLE STACKS X 12

Barbell Military Press (High Reps, Low Weights)

4 X 30KG X 15

DB Shoulder Press

3 X 30KG X 10

Barbell Front Raise

2 X 15KG X 15
1 X 20KG X 10

HIIT Treadmill

Duration: 32 Minutes 45 Seconds

ABS



BW Crunch

2 X 30 X BW

Hanging Knee Lift

2 X 20 X BW

LEGS

Barbell Full Squats

15 X 3 X 50KG

Seated Leg Press

15 x 1 x 90KG
15 X 1 X 95KG
15 X 1 X 100KG

Barbell Calf Raise

10 X 2 X 90KG

Standing Calf Raise

20 X 3 X 80KG

Lying Leg Curl

15 X 3 X ?? ( can't recall)

Barbell Deadlifts

1 X 5 X 50KG
1 X 5 X 55KG
1 X 5 X 60KG
1 X 5 X 70KG
1 X 5 X 80KG
1 X 5 X 90KG

Leg Extension

15 X 4 X ?? (can't recall)

Cardio and ABS

HIIT Treadmill : 32 Minutes

2 X 2 Minutes X Plank

1 X 30 X Crunch

1 X 30 X 10KG PLATED Crunch

1 X 20 X Hanging Knee Lift

LEGS

Barbell Full Squats

4 X 15 X 50KG

Leg Extension

3 X 12 X 40KG
1 X 12 X 45KG

Lying Leg Curl

3 X Pyramid Set

Seated Leg Press

1 X 15 X 90KG
1X 15 X 95KG
1 X 12 X 100KG

Standing Calf Raise

3 X 20 X 80KG

Endurance Day

28 Minutes Cross Trainer

12 HIIT Treadmill

hey man, nah not cutting man. my main aim is just maintain my current weight which is 84kg and stand at 6 feet 2 & inches. I used to weighed 120kg, obese. so yeah like I've mentioned on my earlier post, i love working out and currently now I'm on the 21K half marathon training. As u can see I'm a huge fan of running hehe.