Thursday, 2nd August 2012

DB Shrugs

24kgs x 10

30kgs x 10

40kgs x 8

30kgs x 10

Smith Machine Shoulder Press

empty bar x 12

30kgs x 3 x 10

Barbell Shrugs

30kgs x 10

60kgs x 10

90kgs x 10

60kgs x 2 x 10

Cable Upright Row

12.5 x 10

21 x 10

28 x 10

Front Delt Raise

10kgs x 3 x 12

Front Plate Raise

15kgs x 10

20kgs x 2 x 8

I used to just do either barbell or db shrugs. Decided to change my workout routine by adding both for the past few shoulder/trap workouts.

Saturday, 4th August

Cardio- 30 minutes

Monday, 6th August 2012

Back Day

Pull Ups - 3 x 8

Wide Grip Lat Pulldown

19 x 20

57 x 10

77 x 10

97 x 8

Deadlift

40kgs x 10

80kgs x 3

110kgs x 1

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 12

61 x 10

96 x 8

103 x 8

Felt really weak, guess its due to the decrease of carbs.

Tuesday, 7th August 2012

Chest day

Lost my workout pan that i wrote down. Workout was almost similar tolast weeks chest workout.

Wednesday, 8th August 2012

Bicep Day

DB Curl

12kgs x 12

20kgs x 10

22kgs x 10

24kgs x 8

Barbell Curl

empty bar x 10

30kgs x 8

20kgs x 2 x 10

Hammer curl

16kgs x 10

18kgs x 10

22kgs x 8

Cardio- 23 minutes

Thursday, 9th August 2012

Leg Extension

12 x 30

61 x 10

96 x 10

138 x 10

96 x 10

Leg Press

80 x 20

200 x 15

300 x 10

400 x 10

300 x 10

220 x 15

Seated Leg Curl

33 x 15

47 x 12

61 x 10

75 x 8

89 x 5

54 x 12

Walking Lunges- 22kgs each hand x 26 reps

Leg Extension

75 x 10

82 x10

Friday, 10th August 2012

Shoulder/Traps

BB Shrugs

Empty bar x 12

40kgs x 15

80kgs x 10

110kgs x 8

80kgs x 10

Deltoid Barbell Press

Empty bar x 12

30kgs x 3 x 10

40kgs x 8

Machine Shoulder Press

15 x 10

32 x 10

25 x 10

Cable Upright Row

12.5 x 10

21 x 10

28 x 10

38 x 5

Front Delt Raise

10kgs x 10

16kgs x 2 x 10

18kgs x 10

Sunday, 12th August 2012

Cardio - 25.30 minutes

Monday, Back Day

Deadlift

40kgs x 8

110kgs x 2

80kgs x 6

40kgs x 10

Wide Grip Pulldown

26 x 20

47 x 12

67 x 10

77 x 8

DB Row

16kgs x 10

22kgs x 10

30kgs x 10

24kgs x 10

Low Row

33 x 12

57 x 3 x 10

Back Extension

33 x 12

54 x 10

61 x 10

75 x 10

Tuesday,

Chest Day

Hammer Strength Chess Press

30kgs x 10

60kgs x 10

65kgs x 8

30kgs x 8

Machine Pec Fly

level 6 x 10

level 12 x 8

level 16 x 4

level 9 x 8

DB Fly

10kgs x 3 x 10

DB Press

15kgs x 2 x 10

12.5kgs x 2 x 10

Cardio - 10 minutes

Thursday,

Bicep Day

DB Curl

12kgs x 12

22kgs x 2 x 10

16kgs x 10

Preacher Curl

20 x 12

46 x 10

53 x 5

25 x 12

BB Curl

15kgs x 10

20kgs x 2 x 10

15kgs x 10

Arnold Curl

16kgs x 8

14kgs x 8

12kgs x 10

Friday,

Leg Workout

Leg Extension

19 x 20

47 x 10

75 x 10

103 x 10

82 x 10

54 x 10

Leg curl

19 x 25

40 x 12

61 x 10

82 x 8

68 x 10

33 x 12

Leg Press

75kgs x 10

125kgs x 10

195kgs x 8

Stop my workout early as i was really tired and didnt have the strength to carry on. Should have stayed back home.

Sunday,

Shoulders/Triceps

Dips- 4 x 10

Tricep V-Grip Pushdown

15 x 12

25 x 12

35 x 8

42 x 5

20 x 15

DB Shrugs

22kgs x 10

26kgs x 10

30kgs x 10

36kgs x 10

Close Grip Bench Press

Empty bar x 12

30kgs x 12 x 10

40kgs x 10

Machine Shoulder Press

15 x 10

25 x 10

20 x 8

15 x 8

Front Delt Raise

10kgs x 10

12kgs x 2 x 10

One Arm Tricep Extension

5 x 10

10 x 4

7.5 x 10

5 x 10

Cardio- 30 minutes

---

Added on August 28, 2012, 12:11 amMissed placed my last weeks workout schedule.


This post has been edited by shankar_dass93: Aug 28 2012, 12:11 AM

Monday, 27th August 2012

Back Day

Hammer Strength Back

Empty X 12

40kgs x 10

90kgs x 10

100kgs x 8

40kgs x 12

Chess Supported T-Bar Row

empty x 12

25kgs x 10

50kgs x 10

60kgs x 6

35kgs x 2 x 12

Wide Grip Low Row

25kgs x 10

59kgs x 10

73kgs x 10

45kgs x 12

Deadlift

50kgs x 3 x 8

70kgs x 8

Barbell Row

30kgs x 3 x 8

DB Row

17.5kgs x 10

25kgs x 10

37.5kgs x 10

Machine Row

37.5 x 12

75 x 10

125 x 8

Had an awesome back workout today.

Tuesday, 28th August 2012

Bicep

DB Curl

12kgs x 12

20kgs x 10

22kgs x 10

16kgs x 10

Preacher Curl

25 x 12

60 x 10

46 x 10

39 x 10

Hammer Curl

14kgs x 10

16kgs x 10

Barbell Curl

20kgs x 3 x 10

30kgs x 3

Wednesday, 29th August 2012

Hammer Strength Chess Press

E x 12

40kgs x 10

60kgs x 10

40kgs x 12

Machine Pec Fly

level 6 x 12

level 10 x 10

level 15 x 9

level 8 x 12

DB Press

15kgs x 2 x 10

17.5kgs x 10

DB Fly

10kgs x 3 x 8

Thursday, 30th August 2012

Tricep/Shoulder

Dips

4 sets x 8

V-Grip Tricep Pushdown

15 x 15

30 x 12

46 x 4

30 x 12

Machine Tricep Extension

20 x 12

32 x 10

53 x 2

46 x 4

One Arm Tricep Extension 5 x 10

7.5 x 10

10 x 6

DB Shrugs

22kgs x 10

28kgs x 10

32kgs x 2 x 10

Machine Shoulder Press

15 x 10

25 x 10

32 x 8

20 x 10

DB Front Delt Raise

10kgs x 4 x 10

Front Plate Raise

20kgs x 3 x 8

Friday, 31st August 2012

Cardio- 25 minutes

---

Added on September 2, 2012, 11:13 pmSunday, 2nd September 2012

Cardio- 30.20 minutes

This post has been edited by shankar_dass93: Sep 2 2012, 11:13 PM

Monday, 3rd September 2012

Back Day