09/04/2013

-Dumbbell bench press (flat) 3x12 (15lb)
-Butterfly 3x12 (25lb)
-Bent over two-dumbbell row 3x12 (15lb)
-Dumbbell deadlift 3x12 (20lb)
-Plank 4x30 seconds
-Crunches 4x12

Breakfast

-croissant with ham, cheese, and egg

Lunch

-protein shake

Dinner

-tuna sub

13/04/2013

-Alternate incline dumbbell curl 3x12 (10lb)
-Alternate hammer curl 3x12 (10lb)
-Lying dumbbell triceps extension 3x12 (10lb)
-Seated triceps press 3x12 (10lb)
-Arnold dumbbell press 3x12 (10lb)
-Plank 4x30 seconds
-Crunches 4x12
-Treadmill incline 5.0 speed 4.0 30min

Breakfast

-no breakfast

Lunch

-sausage and egg

Dinner

-club sandwich

16/04/2013

-Leg press 3x12 (99lb)
-Leg extension 3x10 (52lb)
-Leg curl 3x10 (79lb)
-Plank 4x30 seconds
-Crunches 4x12
-Treadmill Incline 5.0 Speed 4.0 30min

-Treadmill 5.0 incline 4.0 speed 30 minutes

Breakfast

-no breakfast

Lunch

-rice and stew beef

Dinner

-club sandwich

17/04/2013

-Dumbbell bench press (flat) 3x12 (15lb)
-Butterfly 3x12 (25lb)
-Bent over two-dumbbell row 3x12 (15lb)
-Dumbbell deadlift 3x12 (20lb)
-Plank 4x30 seconds
-Crunches 4x12
-Treadmill Incline 5.0 Speed 4.0 35min

Breakfast

-croissant with ham, cheese, and egg

Lunch

-grill chicken and red bean

Dinner

-club sandwich

19/04/2013

-Alternate incline dumbbell curl 3x12 (10lb)
-Alternate hammer curl 3x12 (10lb)
-Lying dumbbell triceps extension 3x12 (10lb)
-Seated triceps press 3x12 (10lb)
-Arnold dumbbell press 3x12 (10lb)
-Plank 4x30 seconds
-Crunches 4x12
-Treadmill incline 6.0 speed 4.0 35min

Breakfast

-no breakfast

Lunch

-stir fry noodle

Dinner

-rice, vege and egg

25/04/2013
-Leg press 3x12 (99lb)
-Leg extension 3x12 (52lb)
-Leg curl 3x12 (79lb)

-Dumbbell bench press (flat) 3x12 (15lb)
-Butterfly 3x12 (25lb)
-Bent over two-dumbbell row 3x12 (15lb)
-Dumbbell deadlift 3x12 (20lb)
-Crunches 4x12
-Plank 4x30 seconds

Breakfast

-no breakfast

Lunch

-club sandwich

Dinner

-tune sandwich

This post has been edited by chinti: Apr 26 2013, 08:49 AM

You study USM ?