Thursday,

Barbell Curl

Empty Bar x 15

30kgs x 8

35kgs x 8

30kgs x 10

Dumbbell Curl

16kgs x 10

24kgs x 4

20kgs x 2 x 10

20kgs x 6

Hammer Curl

16kgs x 10

18kgs x 10

20kgs x 10

Preacher Curl

46 x 10

60 x 10

67 x 6

Straight Bar Cable Curl

12.5 x 10

17.5 x 10

24.5 x 10

Friday, 1st June 2012

Tricep/Shoulder Day

Dips

5 x 10

DB Shrugs

22kgs x 12

30kgs x 12

34kgs x 10

40kgs x 10

40kgs x 9

V-Grip Tricep Pushdown

15 x 15

30 x 12

49 x 10 ( spotter )

30 x 6

Close Grip Bench Press

30kgs x 3 x 10

50kgs x 3

One Arm Tricep Pushdown

10 x 10

12.5 x 10

15 x 5

BB Shrugs

30kgs x 10

90kgs x 10

120kgs x 2

60kgs x 10

Side Plate Shrugs

20kgs x 4 x 10

DB Front Raise

12kgs x 3 x 10

Monday, 4th June 2012

Tricep Day

Dips

4sets x 10

Straight Bar Tricep Pushdown

14 x 12

25 x 12

35 x 10

42 x 6

30 x 6

One Arm Tricep Pushdown

7.5 x 10

12.5 x 10

15 x 5

Tricep Extension

32 x 10

46 x 4

46 x 6

39 x 8

Close Grip Bench Press

Empty Bar x 10

30kgs x 2 x 10

Tuesday, 5th June 2012

Shoulder/Traps Day

Upright Row

23kgs x 10

36kgs x 10

50kgs x 8

64kgs x 4

DB Shrugs

20kgs x 12

42.5kgs x 8

45kgs x 6

50kgs x 5

BB Shrugs

40kgs x 12

80kgs x 12

120kgs x 1

Side Plate Shrugs

20kgs( each hand ) x 2 x 10

25kgs x 8

DB Front Raise

12.5kgs x 10

17.5kgs x 10

20kgs x 8

Cardio- 10 minutes.

Wednesday, 7th June 2012

Biceps Day

DB Curl

16kgs x 10

20kgs x 10

24kgs x 8


Barbell Curl

empty bar x 15

30kgs x 2 x 10

35kgs x 10

Preacher Curl

25 x 12

53 x 10

60 x 8

53 x 6

Hammer Curl

18kgs x 10

22kgs x 2 x 8

Cardio- 12 minutes.

Thursday, 7th June 2012

Back Day

Pull-Ups

3 sets x 8

Wide Grip Lat Pulldowns

33 x 12

57 x 10

77 x 8

87 x 8

87 x 6

DB Rows

20kgs x 12

30kgs x 12

40kgs x 10

34kgs x 10

Fixed Lat Pulldown

100 x 12

145 x 10

220 x 6

205 x 10

Deadlift

40kgs x 8

80kgs x 10

40kgs x 10

Barbell Row

30kgs x 10

60kgs x 4

30kgs x 2 x 12

Back Extension

40 x 12

61 x 10

82 x 8

103 x 6

Saturday,

Cardio Day - 37.10 minutes

Sunday, 10th June 2012

Cardio - 19.35 minutes

Never got to record my workout for a week over here.

Saturday, 16th June 2012

Cardio Day - 21.26 minutes

This post has been edited by shankar_dass93: Jun 17 2012, 08:32 PM

Monday,

Bicep Day

DB Curl

12kgs x 12

24kgs x 10

24kgs x 8

Barbell Curl

Empty Bar x 12

30kgs x 10

30kgs x 8

20kgs x 12

Preacher Curl

46 x 10

67 x 3

53 x 7

32 x 15

Hammer Curl

16kgs x 10

18kgs x 10

22kgs x 6

Tuesday,

Chest Day

DB Press

16kgs x 10

20kgs x 10

22kgs x 10

Bench Press

Empty Bar x 12

30kgs x 10

60kgs x 8

70kgs x 4

30kgs x 15

Incline Bench Press

30kgs x 2 x 8

Machine Chess Press

25kgs x 10

46kgs x 10

66kgs x 10

Pec Fly

33 x 10

61 x 10

61 x 4


Cardio - 12.09 minutes

Wednesday,

Back Day

Pull-Ups

3 x 8

Wide Grip Pulldown

33 x 12

57 x 10

87 x 8

97 x 5

DB Rows

16kgs x 12

26kgs x 12

34kgs x 10

40kgs x 10

32kgs x 8

T-Bar Row

20kgs x 12

40kgs x 12

60kgs x 8

75kgs x 5 ( help of a spotter )

40kgs x 10

Barbell Row

40kgs x 3 x 8

Low Row

33 x 10

67 x 8

87 x 8

Thursday,

Shoulders/Traps

Barbell Shrugs

Empty Bar x 15

30kgs x 12

90kgs x 12

120kgs x 6

60kgs x 10

Standing Military Press

Empty Bar x 12

30kgs x 10

50kgs x 3

30kgs x 2 x 8

DB Side Lateral Raise

10kgs x 3 x 10

DB Shrugs

22kgs x 10

32kgs x 10

40kgs x 10

Machine Shoulder Press

15 x 10

25 x 10

39 x 8

32 x 8

Cable Straight Bar Upright Row

15 x 10

24.5 x 10

31.5 x 6

35 x 3

Friday, 22md June 2012

Leg/Tricep Day

Close Grip Bench Press

30kgs x 10

60kgs x 5

30kgs x 10

Dips

3 x 10

Leg Extension

19 x 15

61 x 10

96 x 10

138 x 10

138 x 6

V-Grip Tricep Pushdown

15 x 12

30 x 12

42 x 6

Leg Press

100 x 20

200 x 20

300 x 20

400 x 10

400 x 5

Felt really weak during today's workout.

This post has been edited by shankar_dass93: Jun 23 2012, 08:11 PM

Sunday, 24th June 2012

Cardio Day - 19.23 minutes.

Monday,

Bicep/Tricep Day

Tuesday,

Back Day

Wednesday

Cardio - 23 minutes

Friday, 29th June 2012

Shoulder/Trap Day

Barbell Shrugs

Empty Bar x 15

30kgs x 12

90kgs x 12

120kgs x 10

140kgs x 2

60kgs x 10

Seated Barbell Deltoid Press

Empty Bar x 15

30kgs x 10

60kgs x 8

30kgs x 10

DB Shrugs

22kgs x 12

34kgs x 12

40kgs x 10

Cable Upright Row

15 x 12

28 x 6

31.5 x 8

DB Raise

12kgs x 10

14kgs x 10

20kgs x 10

Machine Shoulder Press

15 x 10

25 x 10

39 x 10

Front Plate Raise

20kgs x 3 x 8


Cardio - 16.05 minutes

Saturday, 30th June 2012

Chest/Leg Day

DB Press

16kgs x 10

18kgs x 10

22kgs x 10

Pec Fly

33 x 12

47 x 10

68 x 4

54 x 10

Leg Extension

19 x 15

61 x 10

96 x 8

138 x 8

Machine Chess Press

33 x 12

47 x 10

54 x 10

Leg Press

100 x 15

200 x 15

300 x 15

400 x 15

Felt really weak and exhausted today.