Thursday, 26th April 2012

Shoulder Day

Friday, 27th April 2012

Leg/Chest Day

1. Leg Extension

19 x 2 x 20

61 x 10

96 x 10

117 x 10

138 x 6

117 x 10

138 x 6

2. Pec Fly

33 x 10

54 x 10

68 x 8

75 x 3

3. Leg Press

60 x 2 x 20

120 x 15

200 x 15

300 x 12

400 x 10

400 x 12

4. Bench Press

Empty bar x 15

30kgs x 10

60kgs x 8

70kgs x 3

30kgs x 2 x 10

5. Machine Chess Press

20kgs x 12

34kgs x 10

59kgs x 10

68kgs x 5

6. Walking Lunges- 70 reps

7. Seated Lg Curl

26 x 2 x 20

47 x 10

68 x 10

82 x 10

96 x 5

Saturday, 28th April 2012

Cardio- 31.20 minutes

This post has been edited by shankar_dass93: Apr 30 2012, 01:32 PM

Monday, 30th April 2012

Bicep/Tricep Day

EZ Barbell Curl

empty bar x 12

35kgs x 10

20kgs x 12

15kgs x 20

V-Grip Pushdown

15 x 12

25 x 15

42 x 6

30 x 8

20 x 16

Dips- 30 reps

DB Hammer Curl

12kgs x 12

20kgs x 10

18kgs x 16

Arnold Curl

14kgs x 10

18kgs x 8

Preacher Curl

22.5 x 12

32 x 12

67 x 10

46 x 6

One Arm Tricep Extension

7.5 x 10

12.5 x 8

Tuesday, 1st May 2012

Back Day

T-Bar Row

15kgs x 15

30kgs x 12

75kgs x 10

45kgs x 13

DB Row

16kgs x 15

22kgs x 12

28kgs x 12

34kgs x 10

40kgs x 10

Wide Grip Low Row

33 x 12

57 x 10

77 x 8

97 x 3

Fuxed Pulldown

55 x 15

115 x 12

175 x 10

205 x 2

Back Extension

33 x 12

54 x 10

75 x 8

89 x 6

Wide Grip Pulldown

33 x 20

47 x 15

57 x 10

Thursday, 3rd May 2012

Shoulder Day

Cardio- 31.20 minutes

Friday. 4th May 2012

Chest and Leg Day

1. Leg Extension

19 x 2 x 30

61 x 10

75 x 10

103 x 10

138 x 10

2. Chess Press

20kgs x 15

34kgs x 12

73kgs x 8

52kgs x 10

3. Leg Press

4x X 2 x 20

95kgs x 15

145kgs x 10

195kgs x 12

195kgs x 16

195kgs x 15

4. DB Press

16kgs x 10

20kgs x 2 x 8

5. Pec Fly

38 x 12

59 x 6

40 x 12

6. Walking Lunges

20 kgs each hand x 50 reps

7.Leg Curl

26 x 2 x 20

Monday

Bicep/Tricep Day

DB Curl

14kgs x 12

20kgs x 10

24kgs x 6

20kgs x 8

Tricep Pushdown

15 x 15

25 x 12

20 x 12

Dips- 30 reps

Hammer Curl

14kgs x 12

18kgs x 14

24kgs x 8

14kgs x 20

Cable Curl

15 x 15

24.5 x 10

Preacher Curl

20 x 20

46 x 10

Arnold Curl

10kgs x 8

16kgs x 10

18kgs x 5

Tuesday

Back Day

Deadlift

30kgs x 8

60kgs x 8

110kgs x 1

90kgs x 8

60 kgs x 12

DB Row

16kgs x 15

28kgs x 12

32kgs x 10

40kgs x 10

Fixed Pulldown

100 x 12

145 x 10

205 x 3

175 x 6

130 x 10

Wide Grip Low Row

33 x 12

57 x 10

77 x 10

107 x 3

Wide Grip Lat Pulldown

33 x 20

57 x 10

67 x 10

Back Extension

33 x 12

54 x 10

82 x 8

Monday, 14th May 2012

Bicep/Tricep Day

EZ Barbell Curl

Empty Bar x 15

30kgs x 10

35kgs x 5

32.5kgs x 6

Tricep Rope Pushdown

10 x 15

20 x 12

30 x 8

25 x 8

15 x 15

Preacher Curl

20 x 12

46 x 10

60 x 8

74 x 1

Hammer Curl

12kgs x 12

20kgs x 10

22kgs x 6

Dips- 3 x 12

Arnold Curl

12kgs x 8

18kgs x 4

DB Tricep Extension

14kgs x 10

16kgs x 8

20kgs x 5

Cardio - 7minutes

Tuesday, 15th May 2012

Back Day

Pullups

4 x 8

T-Bar Row

15kgs x 15

45kgs x 12

90kgs x 8 (spotter)

60kgs x 8

DB Rows

16kgs x 12

28kgs x 12

32kgs x 10

40kgs x 12

Cable Pulldown

26 x 10

40 x 10

57 x 10

67 x 3

Deadlift

30kgs x 8

60kgs x 6

90kgs x 3

30kgs x 10

Wednesday, 17h May 2012

Cardio- 24 Minutes ( HIIT )

Friday

Leg/Chest Day

1. Leg Extension

19 x 25

40 x 12

75 x 10

103 x 10

138 x 10

138 x 6

2. Bench Press

Empty Bar x 12

30kgs x 10

60kgs x 10

80kgs x 3 ( spotter )

30kgs x 10

3. Leg Press

75 x 18

125 x 15

195 x 2 x 12

195 x 15

4. Pec Fly

26 x 12

47 x 10

75 x 9

33 x 10

5.Leg Curl

19 x 20

40 x 20

75 x 10

82 x 5

6. Walking Lunges

20kgs each hand x 30 reps

Saturday, 20th May 2012

Shoulder/Trap Day

Standing Military Press

Empty Bar x 15

30kgs x 10

50kgs x 3

30kgs x 8

DB Side Raise

10kgs x 3 x 8

Barbell Shrugs

Empty Bar x 10

30kgs x 12

90kgs x 10

110kgs x 6

120kgs x 2

DB shrugs

16kgs x 12

24kgs x 12

32kgs x 10

40kgs x 8

Shoulder Incline Bench Press

Empty Bar x 10

30kgs x 8

50kgs x 8

30kgs x 10

Cable Upright Row

10 x 10

21 x 10

31.5 x 3

Front Dumbbell Raise

14kgs x 3 x 10

Tuesday, 22nd May 2012

Back/Tricep Day

T-Bar Row

15kgs x 15

45kgs x 12

75kgs x 10

45kgs x 12

Dips

12 x 3

Dumbbell Row

16kgs x 15

26kgs x 15

34kgs x 12

40kgs x 12

Tricep Extension

20 x 12

46 x 10

53 x 3

Fixed Lat Pulldown

85 x 12

145 x 10

175 x 8

220 x 3

130 x 10

Rope Tricep Pushdown

15 x 15

25 x 15

20 x 10

Close Grip Bench Press

30kgs x 3 x 10

Deadlift

30kgs x 10

90kgs x 2

60kgs x 8

Barbell Row

30kgs x 3 x 8

Back Extension

33 x 15

68 x 10

96 x 8

Had an awesome workout today

Wednesday,

Bicep Day

BB Curls

Empty bar x 15

30kgs x 10

42.4 kgs x 8 (spotter)

30kgs x 5

DB Curl

14kgs x 10

22kgs x 2 x 10

20kgs x 8

Hammer Curl

16kgs x 10

22kgs x 10

22kgs x 6

Preacher Curl

22 x 10

60 x 8

67 x 3

46 x 12

Armold Curl

12kgs x 10

Thursday,

Shoulder/Trap Day

Standing Military Press

Empty bar x 15

30kgs x 10

50kgs x 5

30kgs x 10

BB Shrugs

30kgs x 15

90kgs x 10

120kgs x 5/5

60kgs x 14

DB Shrugs

16kgs x 15

32kgs x 12

40kgs x 10

Side Plate Shrugs

20kgs x 3 x 10


Cardio- 21 minutes

Friday,

Leg Day

Leg Extension

19 x 20

54 x 12

75 x 12

96 x 12

138 x 2 x 10

Leg Press

80 x 2 x 20

180 x 20

280 x 10

340 x 10

400 x 2 x 10

400 x 15

Leg Curl

19 x 15

40 x 12

68 x 10

89 x 5

Walking Lunges

24kgs each hand x 50 reps

Saturday, 26th May 2012

Chest Day

Bench Press

Empty bar x 12

30kgs x 8

60kgs x 8

80kgs x 3

30kgs x 15

Chess Press

20kgs x 10

45kgs x 10

66kgs x 10

DB Press

16kgs x 10

20kgs x 10

Cardio - 18 minutes.

Going to start my second phase of cutting soon.

Wednesday,

Back Day

DB Row

16kgs x 12

30kgs x 12

40kgs x 12

40kgs x 6

Deadlift

30kgs x 8

60kgs x 8

90kgs x 6

Wide Grip Pulldown

33 x 10

57 x 10

77 x 10

87 x 4

Barbell Row

30kgs x 8

60kgs x 8

30kgs x 10

Fixed Lat Pulldown

85 x 10

130 x 8

175 x 6

Back Extension 40 x 12

61 x 10

75 x 10

96 x 8

Felt really weak in todays workout.