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.

Monday,

Bicep Day

DB Curl

12kgs x 12

26kgs x 110

20kgs x 10

18kgs x 8

Preacher Curl

32 x 10

39 x 10

53 x 8

60 x 10

EZ Barbell Curl

Empty Bar x 15

30kgs x 6

20kgs x 10

20kgs x 8

Cable Curl

10 x 10

12.5 x 10

15 x 10

21 x 10

Hammer Curl

14kgs x 10

18kgs x 10

18kgs x 12

Tuesday,

Back Day

Wide Grip Pulldown

33 x 15

57 x 12

97 x 8

57 x 10

T-Bar Row

20kgs x 15

40kgs x 12

60kgs x 8

40kgs x 12

Wide Grip Low Row

33 x 12

57 x 10

77 x 8

57 x 10

DB Row

20kgs x 2 x 12

32kgs x 10

36kgs x 12

Back Extension

40 x 10

68 x 10

89 x 10

124 x 5

Fixed Lat Pulldown

85 x 10

100 x 2 x 10

Thursday,

Chess Day

Pec Fly

33 x 12

54 x 10

68 x 8

75 x 3

Machine Chess Press

33kgs x 12

47kgs x 10

61kgs x 8

Bench Press

E x 15

30kgs x 10

60kgs x 8

30kgs x 2 x 8

DB Press

16kgs x 3 x 8

Chess Press

30kgs x 10

36kgs x 10

46kgs x 10

Cardio - 13 minutes

Friday,

Mixed Workout

Dips - 4 sets x 10

BB Shrugs

E x 12

30kgs x 10

90kgs x 10

120kgs x 8

60kgs x 10

DB Front Raise

12kgs x 10

14kgs x 2 x 10

Cabke Tricep Pushdown

15 x 12

25 x 10

35 x 10

20 x 16

One Arm Cable Tricep Pushdown

7.5 x 10

10 x 10

7.5 x 10

BB Upright Row

20kgs x 3 x 10

Sunday

Cardio - 37 minutes.

Monday,

Bicep Day

DB Curl

14kgs x 12

26kgs x 8

22kgs x 10

16kgs x 10

Arnold Curl

14kgs x 8

18kgs x 8

BB Curl

30kgs x 8

20kgs x 8

20kgs x 10

12.5kgs x 10

Straight Bar Cable Curl

10 x 10

12.5 x 10

17.5 x 10

21 x 6

One Arm Cable Curl

7.5 x 10

10 x 10

Tuesday,

Back Day

Wide Grip Pulldown

33 x 15

57 x 12

77 x 10

97 x 10

57 x 8

DB Row

20kgs x 10

24kgs x 10

34kgs x 12

40kgs x 10

Deadlift

40kgs x 10

80kgs x 8

80kgs x 5

40kgs x 10

Low Row

33 x 12

57 x 10

97 x 10

57 x 10

Machine Fixed Lat Pulldown

100 x 10

130 x 10

160 x 10

Back Extension

33 x 12

82 x 10

138 x 6

Thursday,

Chest and Tricep Day

Friday,

Leg Day

Leg Extension

19 x 20

61 x 12

82 x 10

103 x 10

138 x 10

89 x 2

Leg Press

60 x 20

100 x 20

200 x 10

300 x 10

400 x 10

400 x 12

260 x 20

Seated Leg Curl

26 x 20

40 x 10

68 x 10

82 x 10

96 x 3

40 x 10

Walking Lunges 20kgs each hand x 50 reps.

Tuesday,

Shoulders/Traps

DB Shrugs

22kgs x 10

30kgs x 10

40kgs x 10

100lbs x 8

Upright Row

12.5 x 10

17.5 x 10

21 x 10

38 x 4

12.5 x 10

DB Delt Raise

10kgs x 12

14kgs x 10

18kgs x 10

14kgs x 10

Machine Shoulder Press

15 x 10

32 x 10

39 x 8

15 x 10

Side Plate Shrugs

20kgs x 3 x 10

Finally managed to workout after not being able to do so for a week due to exams.

Wednesday, 25th July 2012

Bicep/Tricep Day

DB Curl

12kgs x 10

22kgs x 10

24kgs x 10

16kgs x 10

Preacher Curl

15 x 10

67 x 7

39 x 12

56 x 10

Rope Tricep Pushdown

15 x 10

25 x 10

35 x 10

20 x 10

Dips- 3 x 8

One Arm Tricep Oushdown

7.5 x 10

10 x 10

5 x 15

Cable Curl

10 x 10

17.5 x 10

28 x 5

21 x 6

Hammer Curl

18kgs x 2 x 10

22kgs x 10

Thursday, 26th July 2012

Leg Extension

19 x 2 x 20

61 x 10

82 x 10

103 x 10

138 x 10

75 x 12

Leg Press

60 x 15

200 x 10

300 x 10

400 x 3 x 10

200 x 20

Walking Lunges

24kgs each hand x 44 reps

Leg Curl

33 x 10

54 x 10

75 x 10

Leg Extension

75 x 10

Friday,

Chest Day

Pec Fly

33 x 10

85 x 5

54 x 8

26 x 15

Incline Bench Press

Empty Bar x 10

30kgs x 3 x 10

Bench Press

30kgs x 2 x 10

60kgs x 8

Cardio- 10 minutes

Monday, 30th July 2012

Back Day

Wide Grip Lat Pulldown

19 x 20

57 x 10

77 x 10

97 x 8

Deadlift

40kgs x 10

80kgs x 3

80kgs x 4

40kgs x 10

Barbell Row

40kgs x 3 x 10

DB Row

22kgs x 15

24kgs x 10

34kgs x 12

40kgs x 8

Back Extension

33 x 2

61 x 10

96 x 8

103 x 8

Cardio- 15 minutes

Tuesday, 31st July 2012

Bicep/Tricep Day

Dips - 4x8

V-Grip Tricep Pushdown

10 x 15

25 x 12

42 x 10

30 x 8

One Arm Tricep Extension

5 x 10

10 x 10

7.5 x 10

DB Curl

12kgs x 10

16kgs x 10

20kgs x 10

Barbell Curl

17.5kgs x 10

20kgs x 2 x 10

Preacher Curl

20 x 12

46 x 10

53 x 4

32 x 12

One Arm Cable Curl

10 x 10

7.5 x 10

Wednesday, 1st August 2012

Chest Day

Hammer Strength Chess Press

Empty Bar x 15

50kgs x 10

70kgs x 10

50kgs x 8

30kgs x 10

Machine Pec Fly

level 4 x 10

level 8 x 10

level 14 x 10

level 12 x 8

level 6 x 10

DB Press

12.5kgs x 10

17.5kgs x 10

15kgs x 2 x 8

DB Fly

10kgs x 3 x 8

Felt really weak in todays training.

This post has been edited by shankar_dass93: Aug 3 2012, 03:35 PM