[U]Set 1[/U]

a) Chest press - (i) 20kg x 20 reps x 2 sets (ii) 25kg x 15 reps x 2 sets (iii) 30kg x 10 reps x 2 sets

b) Lunges - no weight. 12 reps x 5 sets (seem to have killed me in the 1st set liao)

c) Back Row - (i) 20kg x 20 reps x 2 sets (ii) 25kg x 15 reps x 2 sets (iii) 30kg x 10 reps x 2 sets

d) Basic 2 arms extension (for triceps) - (i) 20kg x 20 reps x 2 sets (ii) 25kg x 15 reps x 2 sets (iii) 30kg x 10 reps x 2 sets

e) Concentration Curl (for biceps) - (i) 10kg x 20 reps x 2 sets per arm (ii) 12.5kg x 12 reps x 2 sets per arm (iii) 15kg x 10 reps x 2 sets per arm


[U]Set 2[/U]

a) Squat - (i) 20kg x 20 reps x 2 sets (ii) 25kg x 15 reps x 2 sets (iii) 30kg x 10 reps x 2 sets

b) flyer for shoulder - (i) 15kg x 15 reps x 2 sets (ii) 20kg x 12 reps x 2 sets (iii) 25kg x 8 reps x 2 sets

c) hamstring extension - (i) 20kg x 20 reps x 2 sets (ii) 25kg x 20 reps x 2 sets (iii) 30kg x 15 reps x 2 sets