Tuesday, 11th september 2012

Back Day

T-Bar Row

20kgs x 10

50kgs x 8

65kgs x 8

50kgs x 10

DB Row

16kgs x 12

28kgs x 10

40kgs x 8

30kgs x 10

Fixed Lat Pulldown

70 x 12

145 x 10

205 x 4

130 x 10

Low Row

33 x 10

57 x 10

77 x 8

87 x 8

Back Extension

40 x 10

61 x 10

89 x 10

75 x 10

Deadlift

30kgs x 3 x 8

Wednesday, 13th September 2012

Cardio- 28 minutes

Thursday, 14th September 2012

Chess Workout

DB Press

16kgs x 10

18kgs x 10

22kgs x 10

DB Pec Fly

12kgs x 3 x 10

Machine Pec Fly

33 x 10

68 x 10

54 x 10

40 x 10

Chess Press

25kgs x 10

52kgs x 2 x 10

Friday, 15th September

Shoulder/Trap Workout

Standing Shoulder Press

30kgs x 3 x 10

BB Shrugs

30kgs x 12

90kgs x 10

120kgs x 4

60kgs x 10

Front Plate Raise

15kgs x 10

20kgs x 2 x 8

DB Front Raise

10kgs x 10

14kgs x 2 x 10

Upright Row

10 x 10

17.5 x 10

28 x 10

Machine Shoulder Press

15 x 2 x 10

32 x 2 x 8

Monday,

Arms Training

Tuesday,

Back Day

Deadlift

40kgs x 8

120kgs x 2

80kgs x 10

40kgs x 10

Fixed Lat Pulldown

70 x 10

145 x 8

205 x 6

160 x 10

Low Row

33 x 10

57 x 8

77 x 6

57 x 8

Back Extension

40 x 10

68 x 10

96 x 8

110 x 8

DB Row

22kgs x 3 x 10

Wednesday,

Cardio- 20 minutes

Thursday

Chest Training

Friday, 21st September 2012

Shoulder/Traps

BB Deltoid press

30kgs x 10

50kgs x 8

30kgs x 2 x 10

BB Shrugs

30kgs x 10

60kgs x 10

120kgs x 6

90kgs x 8

Machine Shoulder Press

15 x 10

25 x 10

39 x 10

20 x 10

Front DB Raise

10kgs x 10

16kgs x 2 x 10

Upright Row

10 x 10

28 x 10

35 x 4

28 x 10

Saturday, 22nd September 2012

Cardio- 42 minutes

Monday, 15th October 2012

Arm Day

BB Curl

30kgs x 6

35kgs x 6

30kgs x 10

20kgs x 10

Tricep Extension

20 x 10

53 x 8

46 x 8

32 x 10

Hammer Curl

18kgs x 10

22kgs x 2 x 10

Arnold Curl

12kgs x 10

16kgs x 8

12kgs x 10

Dips- 4 sets x 10

Preacher Curl

20 x 10

60 x 8

32 x 10

46 x 8

Tuesday, 16th October 2012

Shoulder/Chest Day

BB Shrugs

30kgs x 10

80kgs x 10

120kgs x 10

80kgs x 10

Military Press

30kgs x 3 x 8

Machine Chess Press

20kgs x 10

79kgs x 12

68kgs x 10

52kgs x 10

Machine Pec Fly

33 x 10

75 x 8

61 x 6

33 x 10

front DB Raise

14kgs x 10

16kgs x 3 x 10

Bench Press

30kgs x 3 x 10

Wednesday, 17th October 2012

Cardio - 32 minutes

Thursday, 18th October 2012

Back Day

Wide Grip Lat Pulldown

33 x 10

57 x 10

77 x 10

57 x 10

DB Row

22kgs x 12

32kgs x 10

40kgs x 10

22kgs x 10

BB Row

40kgs x 4 x 10

Deadlift

70kgs x 10

40kgs x 3 x 8

Back Extension

33 x 10

75 x 10

117 x 10

61 x 10

Friday, 19th October 2012

Leg Day

Sunday, 21st October 2012

Cardio- 26 minutes

Monday,

Arms

DB Curl

16kgs x 10

22kgs x 2 x 10

18kgs x 10

BB Curl

30kgs x 10

32.5kgs x 10

20kgs x 8

Hammer Curl

18kgs x 10

22kgs x 2 x 10

16kgs x 10

Dips- 4 x 10

Tricep Rope Extension

15 x 10

25 x 10

20 x 2 x 10

one Arm Tricep Extension 5 x 2 x 10

7.5 x 10

Tuesday, Back,

DB Row

22kgs x 14

40kgs x 2 x 10

30kgs x 10

Fixed Lat Pulldown

70 x 12

130 x 10

175 x 8

130 x 10

BB Row

40kgs x 4 x 10

Back Extension

33 X 10

68 X 10

110 X 2 X 10

Thursday, Chest Training

bench press

40kgs x 10

80kgs x 4

70kgs x 10

40kgs x 10

Incline Bench Press

40kgs x 3 x 10

Machine Pec Fly

33 x 10

75 x 6

54 x 2 x 10

Machine Chess Press

20kgs x 12

73kgs x 12

52kgs x 2 x 10

Friday,

Shoulders/Traps

Deltoid Press

30kgs x 10

50kgs x 10

30kgs x 2 x 10

BB Shrugs

40kgs x 2 x 10

80kgs x 10

110kgs x 10

80kgs x 10

Front DB Raise

10kgs x 10

16kgs x 3 x 10

Front Plate Rase

20kgs x 3 x 8

Upright Row

15 x 10

24.5 x 10

31.5 x 10