Saturday,

Cardio- 30 minutes

Lost track of my workout. Will start to upload them back starting today.

Monday,

Arm Day

DB Curl

16kgs x 14

26kgs x 4

22kgs x 10

18kgs x 14

Hammer Curl

16kgs x 10

22kgs x 10

18kgs x 10

16kgs x 14

Concentration Curls

10kgs x 10

12kgs x 2 x 10

Preacher Curl

20kgs x 12

60kgs x 10

46kgs x 2 x 10

V-Grip Tricep Pushdown

15 x 10

35 x 10

25 x 10

Machine Tricep Extension

20 x 14

53 x 10

32 x 10

46 x 6

Dips - 3 x 10

Tuesday

Back Day

Deadlift

40kgs x 12

80kgs x 2 x 10

Seated Low Row

33 X 2 X 12

57 X 2 X 12

Back Extension

40 x 2 x 20

61 x 2 x 12

DB Row

16kgs x 15

18kgs x 3 x 15

Wide Grip Pulldown

33 x 20

47 x 15

33 x 2 x 15

This post has been edited by shankar_dass93: Nov 14 2012, 05:55 PM

Wednesday,

Chest Day

Chess Press

20kgs x 15

86kgs x 10

52kgs x 10

66kgs x 10

Bench Press

30kgs x 12

60kgs x 6

30kgs x 2 x 10

Machine Pec Fly

33 x 12

75 x 12

54 x 2 x 10

Thursday

Shoulder/Trap Day

BB Deltoid Press

30kgs x 10

60kgs x 6

50kgs x 10

30kgs x 12

BB Shrugs

40kgs x 12

80kgs x 12

110kgs x 10

80kgs x 12

Upright Row

15 x 10

31.5 x 6

24.5 x 10

Machine Shoulder Press

20 x 10

39 x 10

32 x 12

DB Front Raise

14kgs x 2 x 10

16kgs x 2 x 10

Monday, 12th November 2012

BB Deltoid Press

30kgs x 10

60kgs x 10

30kgs x 12

BB Shrugs

40kgs x 12

80kgs x 2 x 12

40kgs x 12

Machine Shoulder Press

15 x 2 x 12

32 x 12

39 x 12

Machine Side Lateral Raise

18 x 2 x 12

32 x 8

Front DB Raise

14kgs x 2 x 12

16kgs x 10

Tuesday, 13th November 2012

Back Day

Deadlift

40kgs x 10

80kgs x 2 x 10

BB Row

40kgs x 10

70kgs x 6

40kgs x 2 x 10

Fixed Lat Pulldown

85 x 10

160 x 10

190 x 10

175 x 10

Seated Low Row

33 x 10

57 x 10

77 x 8

47 x 2 x 12

DB Row

24kgs x 10

5=40kgs x 8

34kgs x 10

30kgs x 10

your curls are impressive!

Thanks man!!!

Wednesday, 14th November 2012

Legs

Leg Extension

19 x 20

61 x 10

138 x 10

103 x 10

75 x 10

Seated Leg Curl

19 x 20

54 x 12

82 x 8

61 x 2 x 10

Seated Leg Press

60 x 30

200 x 12

300 x 10

400 x 10

240 x 10

100 x 50

Seated Calf

50kgs x 20

114kgs x 15

91kgs x 2 x 15

100kgs x 20

Thursday, 15th November 2012

Arms

DB Curl

12kgs x 14

22kgs x 2 x 12

24kgs x 10

Hammer Curl

20kgs x 2 x 12

24kgs x 8

Machine Tricep Extension

20 x 10

53 x 10

46 x 10

V-Grip Tri-Pushdown

15 x 10

35 x 10

25 x 10

DB Overhead Tri-Extension

18kgs x 2 x 10

Dips 3 x 10

Preacher Curl

20 x 20

53 x 10

Friday, 16th November 2012

Chest Day

Machine Chess Press

25kgs x 12

86kgs x 10

52kgs x 2 x 10

Cable Pec Fly

10 x 2 x 12

12.5 x 10

17.5 x 10

Machine Pec Fly

33 x 10

75 x 3

54 x 2 x 10

This post has been edited by shankar_dass93: Nov 25 2012, 08:56 PM

Sunday, 18th November 2012

Cardio - 30 minutes