Sunday, 1st April 2012

Shoulders/Trap Day

Machine Shoulder Press

15 x 10

46 x 5

32 x 6

Upright Cable Row

12.5 x 10

21 x 10

31.5 x 3

Dumbbell Front Raise

10kgs x 10

14kgs x 10

16kgs x 10

Dumbbell Shrugs ( weight of each hand)

16kgs x 10

26kgs x 10

36 kgs x 6

40kgs x 2 ( stopped at my second rep as my right wrist was kinda weak )

22kgs x 8


Cardio- HIIT( 12 minutes)



This post has been edited by shankar_dass93: Apr 2 2012, 11:31 PM

Monday, 2nd April 2012

Bicep/Tricep Day

EZ Barbell Curl

12.5kgs x 12

20kgs x 8

40kgs x 8 ( got alot of help from a spotter )

30kgs x 2

Straight Bar Cable Curl

15 x 10

21 z 10

28 x 4

10 x 20

V-Bar Tricep Pushdown

15 x 18

42 x 10

42 x 8

30 x 11

10 x 30

Assisted Dips - Total of 15 reps

Hammer Curl

14kgs x 12

18kgs x 2 x 8

This post has been edited by shankar_dass93: Apr 2 2012, 11:31 PM

Tuesday, 3th April 2012

Back Day

Fixed Pulldown

100 x 12

175 x 10

220 x 6

145 x 8

Cable Row

15 x 12

24.5 x 12

45.4 x 2 x 5

Dumbbell Row

18kgs x 12

26kgs x 12

34kgs x 9

30kgs x 8

Deadlift

30kgs x 10

60kgs x 8

90kgs x 1

100kgs( almost managed to do a rep with this weight damn)

Back Extension

33 x 10

54 x 8

89 x 5

Low Row

33 x 12

77 x 8

97 x 8 ( spotter did help me out alot on this set)

33 x 9

This post has been edited by shankar_dass93: Apr 5 2012, 10:17 PM

Wednesday,4th April 2012

Shoulder Day

Dumbbell Shrugs

20kgs x 12

28kgs x 12

40kgs x 6

32kgs x 10

Smith Machine Military Press

10kgs x 10

30kgs x 6

40kgs x 5

30kgs x 6

Dumbbell Raise

10kgs x 10

12kgs x 10

16kgs x 10

Front Plate Raise

15kgs x 10

20kgs x 3 x 10

Cardio- 10minutes

This post has been edited by shankar_dass93: Apr 5 2012, 10:17 PM

Thursday, 5th April 2012

Cardio Day - 33 minutes.

Friday, 6th April 2012

Leg Day

Leg Extension

Warm-up set

19 x 2 x 20

Working Set

68 x 12

103 x 10

138 x 6

138 x 4

Leg Press

Warm up set

60 x 2 x 20

Working Set

200 x 10

300 x 10

400 x 3 x 10

Single Leg Press

60 x 2 x 20

120 x 10

200 x 5

Leg Extension

26 x 30

Saturday,7th April 2012

Chest Day

DB Press

14kgs x 10

20kgs x 10

22kgs x 8


Chess Press

16kgs x 12

30kgs x 10

52kgs x 10

66kgs x 5

Pec Fly

26 x 10

47 x 10

61 x 5

68 x 1

Bench Press

Empty Bar x 12

30kgs x 4 x 8

This post has been edited by shankar_dass93: Apr 8 2012, 01:26 PM

Monday, 9th April 2012

Bicep/Tricep Day

Barbell Curl

Empty Bar x 12

20kgs x 8

35kgs x 5

30kgs x 8

15kgs x 16

DB Hammer Curl

14kgsx 14

18kgs x 10

22kgs x 10

14kgs x 16

Rope Tricep Pushdown

15 x 12

25 x 12

25 x 9

20 x 5

10 x 20

Assisted Dips- 36 reps

Arnold Curl

12kgs x 10

18kgs x 6

Preacher Curl

20 x 10

46 x 10

53 x 6

15 x 16

Tuesday, 10th April 2012

Back Day

Fixed Lat Pulldown

85 x 12

160 x 10

235 x 1

205 x 6

175 x 8

Dumbbell Row

20kgs x 12

26kgs x 10

30kgs x 10

32kgs x 8

38kgs x 8

V-Grip Lat Pulldown

33 x 12

47 x 10

67 x 8

87 x 8 ( with a help from a spotter for the last few reps )

Low Row

26 x 12

47 x 10

67 x 2

Deadlift

30kgs x 3 x 8

Wednesday,11th April 2012

Chest Day

DB Press

16kgs x 10

22kgs x 10

24kgs x 4

Pec fly

26 x 14

47 x 10

61 x 8

Bench Press

Empty bar x 12

30kgs x 3 x 8

Chess Press

19kgs x 12

40kgs x 12

54kgs x 5

33kgs x 15

Cardio - 24 minutes

Thursday,12 April 2012

Leg Day

1. Leg Extension

Warm-up set

26 x 2 x 30

Working set

68 x 12

96 x 10

138 x 2 x 6

103 x 10

2. Leg Press

Warm-up set

60 x 2 x 20

Working set

200 x 10

300 x 10

400 x 6 x 10

3. Single Leg Press

60 x 20

160 x 10

220 x 5

4. Single Leg Extension

12 x 12

40 x 10

47 x 10

19 x 20

5. Walking Lunges

20kg plate at each hands x 15 reps

Saturday,

Shoulder/Trap Day

Monday, 16th April 2012

Bicep/Tricep Day

Barbell Curl

Empty bar x 12

25kgs x 10

32.5kgs x 12

30kgs x 5

10kgs x 20

Assisted dips- 8 x 4

Tricep Rope Pushdown

10 x 12

30 x 8

25 x 10

20 x 20

Hammer Curl

14kgs x 12

16kgs x 10

24kgs x 6

12kgs x 20

Preacher Curl

26 x 12

46 x 10

60 x 4

Arnlod Curl

14kgs x 10

18kgs x 7

Tuesday, 17th April 2012

Back Day

T-Bar Row

15kgs x 12

30kgs x 10

85kgs x 5

60kgs x 10

30kgs x 10

One Arm Dumbbell Row

16kgs x 12

22kgs x 12

30kgs x 10

34kgs x 10

Fixed Lat Pulldown

70 x 12

145 x 10

205 x 5

160 x 6

Wide Grip Pulldown

33 x 8

57 x 8

Wide Grip Low Row

40 x 8

77 x 8

Deadlift

30kgs x 8

60kgs x 8

90kgs x 2

30kgs x 8

Thursday, 19th April 2012

Shoulder/Trap Day

Barbell Shrugs

Empty bar x 12

30kgs x 12

60kgs x 10

90kgs x 5

110kgs x 4

90kgs x 8

Dumbbell Shrugs

22kgs x 12

30kgs x 10

40kgs x 10

38kgs x 8

Front Plate Raise

15kgs x 8

30kgs x 2 x 8

Cable Upright Row

12.5 x 12

24.5 x 5

31.5 x 5

Cardio - 22 minutes.

Friday, 20th April 2012

Leg Workout

Felt so freaking weak in today's leg workout. Total waste of time hitting the gym today.

Bro. Love your progress and results. Do you mind sharing your daily diet and current supps as well? You're cutting phase now right?

Im not cutting any more man. Will start to cut again around May. I dont have any specific diet plan that im following man Reagrding my supplements, im only taking whey protein and multivitamins. Gonna start taking creatine soon. Might even start back taking BCAA's.

Monday, 23rd April 2012

Biceps/Tricep Day

Dumbbell Curl

14kgs x 10

16kgs x 10

24kgs x 4

20kgs x 12

10kgs x 20

Barbell Curl

Empty Bar x 12

30kgs x 8

42.5kgs x 5

17.5kgs x 18

Tricep Pushdown

10 x 12

25 x 10

35 x 8

42 x 5

15 x 20

Dips - 30 reps

Tricep Extension

10 x 15

39 x 10

46 x 3

25 x 13

Arnold Curl

14kgs x 10

16kgs x 6

Cardio - 10minutes

Tuesday, 24th April 2012

Back Day

Deadlift

40kgs x 10

80kgs x 8

110kgs x 1 (PR)

80kgs x 3

Dumbbell Row

16kgs x 12

24kgs x 12

32kgs x 10

40kgs x 10

Fixed Lat Pulldown

70 x 12

115 x 12

160 x 6

205 x 2

190 x 5

130 x 10

V-Grip Low Row

33 x 12

57 x 10

97 x 10

57 x 12

Back Extension

33 x 10

61 x 6

82 x 2

Pull-Ups- 20 reps