Im new here. well, i seriously start weightlifting since last year in the month of August. Well i think i must have l workout journal (never have one, it's all in my head, hehehe)..

Chest Day
Bench Press dumbbell 4x8-12x 50kg super set with DB flyes 4x12reps x 10kg

Incline bench press 4x8-12x 50kg super set incline DB flyes 4x12reps x 10kg

Dumbbell press 3x10x20kg super set with middle cable crossover 3x12x 14kg

Incline DB press 3x10x17.5kg super set with high cable crossover 3x12x14kg

Decline dumbbell press 3x10x17kg supet set with low cable crossover 3x12x14kg

Pec flyes machine 4x10x57kg (its a machine equipment, ofcoz ur can add more weight, btw machine is more safer)


Arm (Biceps)
BB curl 4x8-12 x 25kg super set with low cable curl 4x till failure

Incline preacher curl 4x10 15kg super set standing cable curl 4x till failure

DB curl 3x12x12.5kg super set BB reverse curl 4x12x7.5kg

DB hammer curl 3x12 12.5kg super set alternating curl 3x12x7.5kg

End session with HIIT 5 mint cardio


Back
Pull up 4x8-10 super set BB row bent over 4x12x 40kg

Lat pull down 4x10-12 x 56kg supet set high cable straight arm pull down 4x12x36kg

One arm DB row 4x12x22.5kg super set seated machine back row 4x12x56kg

T bar row 5x10x37kg

BB shrug 5x10-12x 40kg

Neutral grip lat pull down 3x12x46kg


Triceps
Skull crusher 4x8-10x20kg super set seated one arm extension 4x8-10x7.5kg

triceps pull down(rope) 4x10x36kg

triceps pull down(straight bar) 4x10x42kg

triceps pull down (V-bar) 4x10x42kg

End session with HIIT 5 mint cardio

Leg
normally leg day with just one super set, bcoz my target is lift heavy, beside very heavy plus super set,i guess u cant walk on the next day. however everytime i train my leg i will getting sore for a week!!demmm

Squat 4x8-10x 50kg super set with barbell lunges
not hardcore, leg is the weakest part

front squat4x10x15kg

Leg press 3x8-10x120kg

leg extension 4x10x36kg then drop set -50% total weight til failure

v leg extension 4x10x42kg then drop set -50% total weight til failure

Seated calves raises 4x10-12x 30kg


Shoulders
Seated BB military press press 3x8-10x 25kg super set 20kg front raises plate til failure

Seated BB press(behind neck) 3x8-10x 25kg super set one arm incline literal raise 3x8-10x 5kg

DB press 4x10-12x 17.5kg super set literal raise 4x12x 7.kg

Seated bent over DB literal raise 4x8+12 drop set

Landmine one arm 10 reps + both arm 10 reps x 10kg

Arnold press 4x10-12x 12.5kg super set DB front raise 4x12x10kg

Machine reverse fly 4x12x36kg

This post has been edited by Ron777: Jun 29 2014, 11:49 AM