DAY 1

Smith Shoulder Press

50kg x 6 x 2
55kg x 6 x 4
Low Incline DB Press

35 x 6 x 3
40 x 6 x 2

Dips

BW x 6
Assisted x 8 x 2
Overhead Cable Ext

10 x 6 x 4

Side Delt DB Raise

15 x 8 x 1
25 x 6 x 2
20 x 8 x 2

Cable Pressdown

20 x 8 x 5

Standing Chest Fly

10 x 6 x 4
Overall it was nothing spectacular. First day, gotta get used to stuff.

Day 3

Traps/Back/Biceps

Back/Bicep/Traps #1
Chinups

BW x 8
BW x 3
BW x 3
BW x 5
BW x 3

T-Bar Rows (Lying)

15kg x 6 x 1
25kg x 6 x 4

Hammer Grip Lats

55 x 6 x 1
50 x 6 x 2
45 x 6 x 2

Shrugs @ Smith

40kg x 6 x 4

DB Curls

25 x 8 x 1
30 x 8 x 2

Lying Rear Delt Cable Raises

7.5 x 6 x 2
10 x 6 x 1

Preacher Curl ( I suffered on this, muscle fatigue )

20kg x 6 x 2
15kg x 6 x 1

DB Pullover

25 x 6 x 2
20 x 6 x 1
I suffered a fatigue, I guess it was because of staying up till 5am to watch football and only had 3-4 hrs of sleep. Overall it was I must say okay. Could do really better.