Workout log for September 2010

3 September 2010

Elliptical
Set 1, 15(Duration), 12(Resistance), 0(Incline)

Cable crossover
Set 1, 7.5 kg for 12 reps
Set 2, 7.5 kg for 10 reps
Set 3, 7.5 kg for 10 reps

Dumbbell incline flye
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 10 reps
Set 3, 10 kg for 10 reps

Standing biceps curl
Set 1, 10 kg for 10 reps
Set 2, 12.5 kg for 8 reps
Set 3, 15 kg for 6 reps

Dumbbell incline bench press
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 8 reps
Set 4, 30 kg for 6 reps

Smith chest press
Set 1, 30 kg for 10 reps
Set 2, 35 kg for 8 reps
Set 3, 40 kg for 6 reps

Dumbbell pullover
Set 1, 25 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 25 kg for 8 reps

Hammer curl
Set 1, 20 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 20 kg for 12 reps


4 September 2010

Elliptical
Set 1, 20(Duration), 12(Resistance), 0(Incline)


6 September 2010

Elliptical
Set 1, 20(Duration), 12(Resistance), 0(Incline), 174(Calories)

French curl
Set 1, 10 kg for 20 reps
Set 2, 15 kg for 15 reps
Set 3, 20 kg for 10 reps
Set 4, 25 kg for 6 reps

Plate front raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 10 kg for 10 reps

Dumbbell shoulder press
Set 1, 7.5 kg for 15 reps
Set 2, 10 kg for 13 reps
Set 3, 12.5 kg for 12 reps
Set 4, 15 kg for 10 reps
Set 5, 20 kg for 6 reps

Cable triceps pushdown
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 20 kg for 8 reps
Set 4, 25 kg for 6 reps

Dumbbell incline rear raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 10 reps
Set 4, 15 kg for 8 reps

Dumbbell lateral raise
Set 1, 10 kg for 10 reps
Set 2, 10 kg for 10 reps
Set 3, 10 kg for 8 reps
Set 4, 7.5 kg for 12 reps


7 September 2010

Elliptical
Set 1, 20(Duration), 13(Resistance), 0(Incline), 172(Calories)

Dead lift
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 8 reps
Set 4, 40 kg for 6 reps

Barbell bent over row
Set 1, 20 kg for 15 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 10 reps
Set 4, 35 kg for 8 reps
Set 5, 40 kg for 5 reps

Shrug
Set 1, 20 kg for 11 reps
Set 2, 25 kg for 8 reps
Set 3, 27.5 kg for 4 reps

Lat pulldown
Set 1, 35 lb for 12 reps
Set 2, 45 lb for 12 reps
Set 3, 55 lb for 7 reps
Set 4, 60 lb for 6 reps

Traditional crunch
Set 1, 0 kg for 400 reps


9 September 2010

Elliptical
Set 1, 15(Duration), 13(Resistance), 0(Incline)

Dumbbell incline flye
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 6 reps
Set 4, 15 kg for 3 reps

Standing biceps curl
Set 1, 10 kg for 10 reps (preset bar)
Set 2, 15 kg for 12 reps (preset bar)
Set 3, 20 kg for 8 reps (preset bar)

Smith decline chest press
Set 1, 40 kg for 10 reps
Set 2, 50 kg for 10 reps

Dumbbell incline bench press
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 22.5 kg for 8 reps
Set 4, 25 kg for 7 reps
Set 5, 30 kg for 3 reps
Set 6, 22.5 kg for 6 reps

Smith chest press
Set 1, 30 kg for 12 reps
Set 2, 37.5 kg for 8 reps
Set 3, 42.5 kg for 5 reps

Dumbbell pullover
Set 1, 20 kg for 10 reps
Set 2, 22.5 kg for 8 reps
Set 3, 25 kg for 5 reps

Decline chest press
Set 1, 40 kg for 10 reps

Hammer curl
Set 1, 7.5 kg for 15 reps
Set 2, 12.5 kg for 10 reps
Set 3, 15 kg for 8 reps
Set 4, 20 kg for 4 reps


10 September 2010

Elliptical
Set 1, 15(Duration), 13(Resistance), 0(Incline)

French curl
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 20 kg for 10 reps
Set 4, 25 kg for 8 reps
Set 5, 30 kg for 5 reps
Set 6, 15 kg for 20 reps, intermittent pauses

Plate front raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 15 kg for 8 reps
Set 4, 15 kg for 8 reps

Dumbbell incline rear raise
Set 1, 7.5 kg for 15 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 10 reps
Set 4, 15 kg for 6 reps

Cable triceps extension
Set 1, 10 lb for 15 reps (each hand)
Set 2, 15 lb for 10 reps (each hand)
Set 3, 20 lb for 6 reps (each hand)

Bar upright row
Set 1, 15 kg for 12 reps (preset bar)
Set 2, 20 kg for 12 reps (preset bar)
Set 3, 25 kg for 12 reps (preset bar
Set 4, 30 kg for 10 reps (plates)
Set 5, 35 kg for 8 reps (plates)
Set 6, 40 kg for 7 reps (plates)

Dumbbell lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 7.5 kg for 10 reps
Set 3, 10 kg for 8 reps
Set 4, 10 kg for 10 reps
Set 5, 10 kg for 6 reps


12 September 2010

Elliptical
Set 1, 5(Duration), 13(Resistance), 0(Incline), 40(Calories)

Dead lift
Set 1, 20 kg for 12 reps (exclude bar)
Set 2, 25 kg for 12 reps (exclude bar)
Set 3, 30 kg for 10 reps (exclude bar)
Set 4, 35 kg for 8 reps (exclude bar)
Set 5, 42.5 kg for 6 reps (exclude bar)

Barbell bent over row
Set 1, 20 kg for 20 reps (exclude bar)
Set 2, 25 kg for 12 reps (exclude bar)
Set 3, 30 kg for 12 reps (exclude bar)
Set 4, 35 kg for 8 reps (exclude bar)
Set 5, 40 kg for 5 reps (exclude bar)
Set 6, 42.5 kg for 4 reps (exclude bar)
Set 7, 20 kg for 15 reps (exclude bar)

Shrug
Set 1, 12.5 kg for 12 reps
Set 2, 17.5 kg for 10 reps
Set 3, 22.5 kg for 10 reps
Set 4, 27.5 kg for 8 reps
Set 5, 32.5 kg for 4 reps

Lat pulldown
Set 1, 30 lb for 12 reps
Set 2, 45 lb for 12 reps
Set 3, 60 lb for 7 reps
Set 4, 65 lb for 4 reps

Traditional crunch
Set 1, 0 kg for 400 reps


14 September 2010

Elliptical
Set 1, 22(Duration), 13(Resistance), 0(Incline), 187(Calories)

Wide gripped barbell curl
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 6 reps

Dumbbell incline flye
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 15 kg for 5 reps
Set 4, 10 kg for 10 reps

Smith decline chest press
Set 1, 40 kg for 12 reps
Set 2, 70 kg for 10 reps
Set 3, 80 kg for 8 reps
Set 4, 100 kg for 3 reps
Set 5, 40 kg for 15 reps

Dumbbell pullover
Set 1, 20 kg for 10 reps
Set 2, 22.5 kg for 8 reps
Set 3, 25.5 kg for 6 reps

Incline barbell bench press
Set 1, 15 kg for 20 reps (include bar)
Set 2, 35 kg for 12 reps (include bar)
Set 3, 45 kg for 10 reps (include bar)
Set 4, 55 kg for 10 reps (include bar)
Set 5, 65 kg for 5 reps (include bar)
Set 6, 55 kg for 6 reps (include bar)

Hammer curl
Set 1, 10 kg for 12 reps
Set 2, 20 kg for 5 reps
Set 3, 20 kg for 5 reps
Set 4, 10 kg for 13 reps


17 September 2010

Elliptical
Set 1, 23(Duration), 13(Resistance), 0(Incline), 211(Calories)

French curl
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps, +2 reps after 1 second pause
Set 3, 25 kg for 6 reps, +2 reps after 1 second pause

Smith iso lateral raise
Set 1, 20 kg for 15 reps
Set 2, 40 kg for 12 reps
Set 3, 50 kg for 10 reps
Set 4, 70 kg for 4 reps
Set 5, 50 kg for 8 reps

Cable triceps pushdown
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 20 kg for 6 reps
Set 4, 25 kg for 4 reps

Dumbbell incline rear raise
Set 1, 7.5 kg for 15 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 8 reps
Set 4, 15 kg for 6 reps

Bar upright row
Set 1, 20 kg for 12 reps (include bar)
Set 2, 30 kg for 10 reps (include bar)
Set 3, 40 kg for 8 reps (include bar)
Set 4, 50 kg for 5 reps (include bar)
Set 5, 30 kg for 12 reps (include bar)
Set 6, 20 kg for 20 reps (include bar)

Dumbbell lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 7.5 kg for 12 reps
Set 3, 10 kg for 8 reps
Set 4, 10 kg for 8 reps
Set 5, 7.5 kg for 10 reps


18 September 2010

Elliptical
Set 1, 5(Duration), 15(Resistance), 0(Incline), 80(Calories)

Dead lift
Set 1, 20 kg for 12 reps (exclude bar)
Set 2, 30 kg for 10 reps (exclude bar)
Set 3, 40 kg for 8 reps (exclude bar)
Set 4, 50 kg for 6 reps (exclude bar)

Barbell bent over row
Set 1, 10 kg for 20 reps (exclude bar)
Set 2, 20 kg for 16 reps (exclude bar)
Set 3, 30 kg for 12 reps (exclude bar)
Set 4, 40 kg for 7 reps (exclude bar)
Set 5, 42.5 kg for 4 reps (exclude bar)

Shrug
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 8 reps
Set 4, 30 kg for 7 reps
Set 5, 35 kg for 4 reps

Lat pulldown
Set 1, 30 lb for 15 reps
Set 2, 40 lb for 15 reps
Set 3, 50 lb for 12 reps
Set 4, 60 lb for 6 reps, +2 incomplete reps
Set 5, 65 lb for 3 reps

Traditional crunch
Set 1, 0 kg for 700 reps


20 September 2010

Elliptical
Set 1, 24(Duration), 13(Resistance), 0(Incline), 209(Calories)

Wide gripped barbell curl
Set 1, 15 kg for 13 reps
Set 2, 20 kg for 11 reps
Set 3, 20 kg for 8 reps
Set 4, 25 kg for 6 reps

Dumbbell incline flye
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 11 reps
Set 3, 15 kg for 6 reps
Set 4, 10 kg for 15 reps

Smith decline chest press
Set 1, 50 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 90 kg for 10 reps
Set 4, 110 kg for 4 reps

Dumbbell incline bench press
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 10 reps
Set 3, 25 kg for 7 reps
Set 4, 27.5 kg for 3 reps
Set 5, 20 kg for 8 reps

Dumbbell pullover
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 7 reps
Set 3, 25 kg for 6 reps

Hammer curl
Set 1, 10 kg for 15 reps
Set 2, 15 kg for 10 reps
Set 3, 20 kg for 5 reps, +1 assisted rep


21 September 2010

Elliptical
Set 1, 5(Duration), 13(Resistance), 0(Incline), 87(Calories)

French curl
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 8 reps, +1 rep after 2 seconds pause
Set 3, 25 kg for 4 reps

Plate front raise
Set 1, 10 kg for 13 reps
Set 2, 15 kg for 10 reps
Set 3, 15 kg for 10 reps
Set 4, 10 kg for 15 reps

Dumbbell incline rear raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 13 reps
Set 3, 12.5 kg for 10 reps
Set 4, 15 kg for 7 reps
Set 5, 7.5 kg for 20 reps

Cable triceps extension
Set 1, 10 lb for 12 reps
Set 2, 15 lb for 12 reps
Set 3, 20 lb for 8 reps
Set 4, 12.5 lb for 12 reps

Bar upright row
Set 1, 20 kg for 15 reps (include bar)
Set 2, 30 kg for 12 reps (include bar)
Set 3, 40 kg for 10 reps (include bar)
Set 4, 50 kg for 4 reps (include bar)
Set 5, 20 kg for 15 reps (include bar)

Dumbbell lateral raise
Set 1, 7.5 kg for 13 reps
Set 2, 10 kg for 11 reps
Set 3, 12.5 kg for 4 reps
Set 4, 7.5 kg for 15 reps


23 September 2010

Elliptical
Set 1, 10(Duration), 14(Resistance), 0(Incline), 85(Calories)

Dead lift
Set 1, 30 kg for 12 reps (exclude bar)
Set 2, 40 kg for 10 reps (exclude bar)
Set 3, 50 kg for 7 reps (exclude bar)
Set 4, 55 kg for 4 reps (exclude bar)
Set 5, 30 kg for 12 reps (exclude bar)

Barbell bent over row
Set 1, 30 kg for 12 reps (exclude bar)
Set 2, 40 kg for 10 reps (exclude bar)
Set 3, 50 kg for 6 reps (exclude bar)
Set 4, 30 kg for 15 reps (exclude bar)

Shrug
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 8 reps
Set 4, 35 kg for 5 reps

Lat pulldown
Set 1, 40 lb for 12 reps
Set 2, 50 lb for 12 reps
Set 3, 60 lb for 7 reps
Set 4, 70 lb for 3 reps

Traditional crunch
Set 1, 0 kg for 400 reps

Smith lateral row
Set 1, 10 kg for 12 reps (per hand)
Set 2, 20 kg for 12 reps (per hand)
Set 3, 30 kg for 9 reps (per hand)
Set 4, 40 kg for 6 reps (per hand)


24 September 2010

Elliptical
Set 1, 10(Duration), 20(Resistance), 0(Incline), 90(Calories)

Machine leg press
Set 1, 50 kg for 12 reps
Set 2, 100 kg for 12 reps
Set 3, 150 kg for 11 reps
Set 4, 200 kg for 8 reps
Set 5, 200 kg for 8 reps
Set 6, 50 kg for 12 reps

Machine abductor
Set 1, 45 lb for 12 reps
Set 2, 60 lb for 12 reps
Set 3, 70 lb for 10 reps

Machine adductor
Set 1, 40 lb for 12 reps
Set 2, 50 lb for 8 reps
Set 3, 50 lb for 8 reps

Calf raise
Set 1, 50 kg for 12 reps
Set 2, 100 kg for 12 reps
Set 3, 150 kg for 10 reps
Set 4, 200 kg for 8 reps
Set 5, 250 kg for 8 reps

Machine leg extension
Set 1, 20 lb for 12 reps
Set 2, 22.5 lb for 12 reps
Set 3, 25 lb for 10 reps
Set 4, 27.5 lb for 6 reps


25 September 2010

Elliptical
Set 1, 10(Duration), 13(Resistance), 0(Incline), 80(Calories)

Wide gripped barbell curl
Set 1, 15 kg for 14 reps (preset bar)
Set 2, 20 kg for 12 reps (preset bar)
Set 3, 25 kg for 8 reps (preset bar)
Set 4, 30 kg for 6 reps (preset bar)
Set 5, 20 kg for 10 reps (preset bar)

Dumbbell incline flye
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 7 reps
Set 3, 15 kg for 6 reps
Set 4, 10 kg for 12 reps

Smith decline chest press
Set 1, 50 kg for 14 reps
Set 2, 70 kg for 12 reps
Set 3, 90 kg for 6 reps
Set 4, 50 kg for 13 reps

Dumbbell incline bench press
Set 1, 22.5 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 27.5 kg for 6 reps
Set 4, 22.5 kg for 7 reps

Dumbbell pullover
Set 1, 20 kg for 13 reps
Set 2, 22.5 kg for 9 reps
Set 3, 25 kg for 7 reps
Set 4, 17.5 kg for 10 reps

Barbell bench press
Set 1, 30 kg for 8 reps
Set 2, 30 kg for 6 reps
Set 3, 30 kg for 4 reps

Hammer curl
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 8 reps
Set 3, 20 kg for 5 reps
Set 4, 10 kg for 20 reps

Workout for September 2010 / October 2010

27 September 2010

Elliptical
Set 1, 15(Duration), 13(Resistance), 0(Incline), 120(Calories)

French curl
Set 1, 20 kg for 13 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 4 reps
Set 4, 20 kg for 10 reps

Dumbbell shoulder press
Set 1, 10 kg for 15 reps
Set 2, 15 kg for 12 reps
Set 3, 20 kg for 8 reps
Set 4, 12.5 kg for 8 reps

Cable triceps pushdown
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 5 reps
Set 4, 10 kg for 10 reps

Dumbbell incline rear raise
Set 1, 10 kg for 14 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 9 reps
Set 4, 17.5 kg for 4 reps
Set 5, 7.5 kg for 15 reps

Bar upright row
Set 1, 20 kg for 14 reps (including bar)
Set 2, 30 kg for 13 reps (including bar)
Set 3, 40 kg for 10 reps (including bar)
Set 4, 50 kg for 4 reps (including bar)
Set 5, 20 kg for 14 reps (including bar)

Dumbbell lateral raise
Set 1, 7.5 kg for 14 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 5 reps
Set 4, 7.5 kg for 12 reps


28 September 2010

Elliptical
Set 1, 15(Duration), 13(Resistance), 0(Incline), 140(Calories)

Dead lift
Set 1, 30 kg for 13 reps (exclude bar)
Set 2, 40 kg for 11 reps (exclude bar)
Set 3, 50 kg for 8 reps (exclude bar)
Set 4, 60 kg for 4 reps (exclude bar)
Set 5, 30 kg for 10 reps (exclude bar)

Barbell bent over row
Set 1, 20 kg for 12 reps (exclude bar)
Set 2, 30 kg for 12 reps (exclude bar)
Set 3, 40 kg for 11 reps (exclude bar)
Set 4, 50 kg for 6 reps (exclude bar)
Set 5, 30 kg for 12 reps (exclude bar)

Barbell shrug
Set 1, 15 kg for 12 reps (include bar)
Set 2, 45 kg for 12 reps (include bar)
Set 3, 55 kg for 10 reps (include bar)
Set 4, 65 kg for 5 reps (include bar)
Set 5, 45 kg for 10 reps (include bar)

Machine pulldown
Set 1, 30 kg for 14 reps
Set 2, 40 kg for 13 reps
Set 3, 50 kg for 12 reps
Set 4, 60 kg for 8 reps
Set 5, 55 kg for 6 reps


29 September 2010

Elliptical
Set 1, 5(Duration), 14(Resistance), 0(Incline), 50(Calories)

Machine leg press
Set 1, 50 kg for 14 reps
Set 2, 100 kg for 13 reps
Set 3, 150 kg for 12 reps
Set 4, 200 kg for 8 reps
Set 5, 50 kg for 15 reps

Machine abductor
Set 1, 60 lb for 14 reps
Set 2, 70 lb for 12 reps
Set 3, 70 lb for 10 reps

Machine adductor
Set 1, 45 lb for 15 reps
Set 2, 50 lb for 11 reps
Set 3, 55 lb for 4 reps

Machine leg curl
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 10 reps
Set 3, 25 kg for 6 reps

Calf raise
Set 1, 50 kg for 14 reps
Set 2, 100 kg for 13 reps
Set 3, 150 kg for 12 reps
Set 4, 200 kg for 10 reps
Set 5, 50 kg for 15 reps

Machine leg extension
Set 1, 22.5 lb for 13 reps
Set 2, 25 lb for 12 reps
Set 3, 27.5 lb for 7 reps
Set 4, 20 lb for 15 reps

Traditional crunch
Set 1, 0 kg for 400 reps


2 October 2010

Elliptical
Set 1, 5(Duration), 15(Resistance), 0(Incline), 40(Calories)

Wide gripped barbell curl
Set 1, 20 kg for 13 reps (preset bar)
Set 2, 25 kg for 10 reps (preset bar)
Set 3, 30 kg for 7 reps (preset bar)
Set 4, 20 kg for 10 reps (preset bar)

Dumbbell incline flye
Set 1, 12.5 kg for 13 reps
Set 2, 15 kg for 8 reps
Set 3, 15 kg for 7 reps
Set 4, 10 kg for 12 reps

Dumbbell incline bench press
Set 1, 22.5 kg for 13 reps
Set 2, 25 kg for 11 reps
Set 3, 27.5 kg for 7 reps
Set 4, 22.5 kg for 6 reps

Dumbbell pullover
Set 1, 20 kg for 14 reps
Set 2, 22.5 kg for 10 reps
Set 3, 25 kg for 8 reps
Set 4, 17.5 kg for 8 reps

Barbell bench press
Set 1, 30 kg for 10 reps
Set 2, 40 kg for 4 reps
Set 3, 30 kg for 7 reps
Set 4, 30 kg for 4 reps

Hammer curl
Set 1, 15 kg for 13 reps
Set 2, 17.5 kg for 9 reps
Set 3, 20 kg for 6 reps


4 October 2010

Elliptical
Set 1, 25(Duration), 14(Resistance), 0(Incline), 230(Calories)

French curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 6 reps
Set 3, 30 kg for 4 reps
Set 4, 20 kg for 12 reps

Dumbbell shoulder press
Set 1, 15 kg for 13 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 3 reps
Set 4, 15 kg for 8 reps

Cable triceps pushdown
Set 1, 15 kg for 13 reps
Set 2, 20 kg for 9 reps
Set 3, 25 kg for 5 reps

Dumbbell incline rear raise
Set 1, 12.5 kg for 13 reps
Set 2, 15 kg for 8 reps
Set 3, 15 kg for 6 reps
Set 4, 7.5 kg for 12 reps

Seated rear raise
Set 1, 10 kg for 10 reps

bar upright row
Set 1, 30 kg for 13 reps (include bar)
Set 2, 40 kg for 11 reps (include bar)
Set 3, 50 kg for 5 reps (include bar)
Set 4, 30 kg for 15 reps (include bar)

Dumbbell lateral raise
Set 1, 10 kg for 13 reps
Set 2, 10 kg for 13 reps
Set 3, 12.5 kg for 8 reps
Set 4, 12.5 kg for 6 reps


6 October 2010

Elliptical
Set 1, 10(Duration), 14(Resistance), 0(Incline), 85(Calories)

Dead lift
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 9 reps
Set 3, 60 kg for 5 reps
Set 4, 20 kg for 15 reps

Barbell bent over row
Set 1, 30 kg for 13 reps (exclude bar)
Set 2, 40 kg for 12 reps (exclude bar)
Set 3, 50 kg for 7 reps (exclude bar)
Set 4, 20 kg for 15 reps (exclude bar)

Shrug
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 4 reps

Lat pulldown
Set 1, 40 lb for 12 reps
Set 2, 50 lb for 12 reps
Set 3, 60 lb for 12 reps
Set 4, 70 lb for 6 reps
Set 5, 40 lb for 10 reps

Machine total abdominal
Set 1, 40 lb for 12 reps
Set 2, 50 lb for 10 reps
Set 3, 52.5 lb for 6 reps
Set 4, 30 lb for 10 reps


9 October 2010

Machine leg press
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 10 reps
Set 5, 300 kg for 6 reps
Set 6, 50 kg for 20 reps

Machine leg curl
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 10 reps

Calf raise
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 10 reps
Set 5, 300 kg for 8 reps
Set 6, 50 kg for 20 reps

Workout for October 2010 / November 2010

11 October 2010

Cable crossover
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 7 reps
Set 3, 10 kg for 6 reps
Set 4, 5 kg for 20 reps

Dumbbell incline flye
Set 1, 12.5 kg for 12 reps
Set 2, 12.5 kg for 8 reps
Set 3, 12.5 kg for 8 reps
Set 4, 10 kg for 12 reps

Dumbbell incline bench press
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 10 reps (assisted reps)
Set 3, 30 kg for 8 reps (assisted reps)
Set 4, 20 kg for 10 reps (slow reps)
Set 5, 12.5 kg for 20 reps

Cable biceps curl
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 20 kg for 8 reps
Set 4, 25 kg for 3 reps
Set 5, 10 kg for 20 reps

Dumbbell pullover
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 12 reps
Set 3, 25.5 kg for 7 reps
Set 4, 15 kg for 15 reps

Barbell bench press
Set 1, 20 kg for 11 reps
Set 2, 30 kg for 4 reps
Set 3, 10 kg for 10 reps


13 October 2010

Elliptical
Set 1, 15(Duration), 15(Resistance), 0(Incline), 150(Calories)

Cable triceps pushdown
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 4 reps
Set 4, 17.5 kg for 10 reps

Dumbbell incline rear raise
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 8 reps
Set 4, 10 kg for 15 reps

Smith shoulder press
Set 1, 20 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 40 kg for 8 reps
Set 4, 20 kg for 15 reps

Dumbbell front raise
Set 1, 7.5 kg for 10 reps
Set 2, 10 kg for 8 reps
Set 3, 10 kg for 6 reps
Set 4, 5 kg for 20 reps

French press
Set 1, 20 kg for 12 reps (including bar)
Set 2, 30 kg for 8 reps (including bar)
Set 3, 30 kg for 4 reps (including bar)
Set 4, 20 kg for 10 reps (including bar)

Bar upright row
Set 1, 30 kg for 12 reps (including bar)
Set 2, 40 kg for 10 reps (including bar)
Set 3, 50 kg for 5 reps (including bar)
Set 4, 30 kg for 20 reps (including bar)

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 7 reps
Set 3, 12.5 kg for 6 reps
Set 4, 7.5 kg for 15 reps


14 October 2010

Dead lift
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 10 reps
Set 3, 50 kg for 6 reps (interrupted set)
Set 4, 60 kg for 4 reps
Set 5, 30 kg for 10 reps

Barbell bent over row
Set 1, 20 kg for 12 reps (exclude bar)
Set 2, 30 kg for 12 reps (exclude bar)
Set 3, 40 kg for 12 reps (exclude bar)
Set 4, 50 kg for 7 reps (exclude bar)
Set 5, 20 kg for 20 reps (exclude bar)

Shrug
Set 1, 27.5 kg for 12 reps
Set 2, 32.5 kg for 6 reps
Set 3, 32.5 kg for 6 reps
Set 4, 22.5 kg for 10 reps
Set 5, 17.5 kg for 20 reps

Lat pulldown
Set 1, 50 lb for 12 reps
Set 2, 60 lb for 10 reps
Set 3, 70 lb for 4 reps
Set 4, 40 lb for 10 reps

Machine total abdominal
Set 1, 40 kg for 12 reps
Set 2, 45 kg for 12 reps
Set 3, 50 kg for 12 reps
Set 4, 55 kg for 5 reps
Set 5, 35 kg for 20 reps


16 October 2010

Elliptical
Set 1, 10(Duration), 16(Resistance), 0(Incline)

Machine abductor
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 70 kg for 12 reps
Set 4, 60 kg for 20 reps

Machine leg curl
Set 1, 22.5 kg for 12 reps
Set 2, 27.5 kg for 12 reps
Set 3, 32.5 kg for 5 reps
Set 4, 20 kg for 20 reps

Smith squat
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 10 reps
Set 3, 50 kg for 8 reps
Set 4, 60 kg for 5 reps

Barbell standing calf raise
Set 1, 20 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 40 kg for 12 reps
Set 4, 50 kg for 12 reps
Set 5, 70 kg for 12 reps
Set 6, 90 kg for 10 reps
Set 7, 110 kg for 10 reps
Set 8, 130 kg for 6 reps
Set 9, 70 kg for 20 reps
Set 10, 50 kg for 15 reps


19 October 2010

Dumbbell incline flye
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 7 reps
Set 3, 15 kg for 7 reps
Set 4, 10 kg for 15 reps

Dumbbell incline bench press
Set 1, 22.5 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 27.5 kg for 6 reps
Set 4, 20 kg for 13 reps

Smith chest press
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 6 reps
Set 3, 20 kg for 15 reps

Cable biceps curl
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 25 kg for 8 reps
Set 4, 30 kg for 4 reps
Set 5, 15 kg for 15 reps

Dumbbell pullover
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 10 reps
Set 3, 25 kg for 8 reps
Set 4, 15 kg for 15 reps

Hammer curl
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 8 reps
Set 3, 7.5 kg for 15 reps


20 October 2010

Cable triceps pushdown
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 20 kg for 9 reps
Set 4, 25 kg for 4 reps

Dumbbell incline rear raise
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 9 reps
Set 4, 10 kg for 20 reps

Decline close grip bench press
Set 1, 20 kg for 12 reps (exclude bar)
Set 2, 25 kg for 8 reps (exclude bar)
Set 3, 30 kg for 4 reps (exclude bar)
Set 4, 15 kg for 8 reps (exclude bar)

Smith shoulder press
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 10 reps
Set 3, 50 kg for 2 reps
Set 4, 20 kg for 21 reps

Bbar upright row
Set 1, 30 kg for 12 reps (including bar)
Set 2, 40 kg for 12 reps (including bar)
Set 3, 50 kg for 6 reps (including bar)
Set 4, 30 kg for 15 reps (including bar)

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 8 reps
Set 3, 12.5 kg for 6 reps
Set 4, 7.5 kg for 21 reps


22 October 2010

Elliptical
Set 1, 5(Duration), 15(Resistance), 0(Incline), 40(Calories)

Dead lift
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 50 kg for 5 reps
Set 4, 30 kg for 10 reps

Barbell bentover row
Set 1, 30 kg for 12 reps (exclude bar)
Set 2, 40 kg for 12 reps (exclude bar)
Set 3, 50 kg for 7 reps (exclude bar)
Set 4, 55 kg for 4 reps (exclude bar)
Set 5, 30 kg for 15 reps (exclude bar)

Shrug
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 8 reps
Set 3, 32.5 kg for 6 reps

Lat pulldown
Set 1, 55 kg for 12 reps
Set 2, 65 kg for 8 reps
Set 3, 75 kg for 4 reps
Set 4, 40 kg for 15 reps

Machine total abdominal
Set 1, 42.5 kg for 12 reps
Set 2, 47.5 kg for 12 reps
Set 3, 52.5 kg for 10 reps
Set 4, 57.5 kg for 4 reps
Set 5, 35 kg for 21 reps


24 October 2010

Elliptical
Set 1, 5(Duration), 16(Resistance), 0(Incline), 40(Calories)

Machine abductor
Set 1, 65 kg for 15 reps
Set 2, 70 kg for 15 reps
Set 3, 70 kg for 15 reps

Machine adductor
Set 1, 55 kg for 12 reps
Set 2, 60 kg for 10 reps
Set 3, 65 kg for 8 reps
Set 4, 40 kg for 21 reps

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 8 reps
Set 3, 15 kg for 21 reps

Smith squat
Set 1, 35 kg for 12 reps
Set 2, 45 kg for 12 reps
Set 3, 55 kg for 10 reps
Set 4, 65 kg for 6 reps
Set 5, 32.5 kg for 15 reps

Barbell standing calf raise
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 60 kg for 12 reps
Set 4, 90 kg for 12 reps
Set 5, 110 kg for 10 reps
Set 6, 130 kg for 10 reps
Set 7, 150 kg for 4 reps
Set 8, 60 kg for 15 reps


25 October 2010

Dumbbell incline flye
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 4 reps
Set 4, 10 kg for 15 reps

Smith decline chest press
Set 1, 40 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 80 kg for 6 reps
Set 4, 90 kg for 3 reps
Set 5, 50 kg for 10 reps

Dumbbell incline bench press
Set 1, 22.5 kg for 12 reps
Set 2, 27.5 kg for 9 reps
Set 3, 30 kg for 6 reps
Set 4, 30 kg for 4 reps
Set 5, 20 kg for 11 reps

Cable biceps curl
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 20 kg for 8 reps
Set 4, 25 kg for 3 reps
Set 5, 12.5 kg for 10 reps

Dumbbell pullover
Set 1, 22.5 kg for 12 reps
Set 2, 25 kg for 11 reps
Set 3, 27.5 kg for 8 reps
Set 4, 30 kg for 6 reps (assisted reps)
Set 5, 20 kg for 12 reps


27 October 2010

Elliptical
Set 1, 5(Duration), 16(Resistance), 0(Incline), 40(Calories)

Cable triceps pushdown
Set 1, 12.5 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 22.5 kg for 9 reps
Set 4, 25 kg for 6 reps

Dumbbell incline rear raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 10 reps
Set 3, 20 kg for 4 reps
Set 4, 12.5 kg for 12 reps

Smith shoulder press
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 50 kg for 12 reps
Set 4, 60 kg for 7 reps
Set 5, 30 kg for 12 reps

Bar upright row
Set 1, 30 kg for 12 reps (exclude bar)
Set 2, 40 kg for 8 reps (exclude bar)
Set 3, 45 kg for 3 reps (exclude bar)
Set 4, 30 kg for 10 reps (exclude bar)

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 12.5 kg for 10 reps
Set 4, 7.5 kg for 20 reps


28 October 2010

Elliptical
Set 1, 15(Duration), 16(Resistance), 0(Incline), 135(Calories)

Dead lift
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 6 reps
Set 3, 55 kg for 4 reps
Set 4, 30 kg for 12 reps

Barbell bentover row
Set 1, 35 kg for 12 reps (exclude bar)
Set 2, 45 kg for 11 reps (exclude bar)
Set 3, 55 kg for 6 reps (exclude bar)
Set 4, 30 kg for 20 reps (exclude bar)

Shrug
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 6 reps
Set 3, 32.5 kg for 5 reps
Set 4, 20 kg for 15 reps
Set 5, 17.5 kg for 18 reps

Lat pulldown
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 6 reps
Set 3, 75 kg for 4 reps
Set 4, 40 kg for 10 reps

Machine total abdominal
Set 1, 45 kg for 12 reps
Set 2, 50 kg for 10 reps
Set 3, 55 kg for 6 reps
Set 4, 35 kg for 20 reps


29 October 2010

Elliptical
Set 1, 5(Duration), 16(Resistance), 0(Incline), 40(Calories)

Machine abductor
Set 1, 70 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine adductor
Set 1, 55 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 65 kg for 8 reps
Set 4, 45 kg for 12 reps

Machine leg curl
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 9 reps
Set 3, 32.5 kg for 6 reps
Set 4, 20 kg for 15 reps

Smith squat
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 60 kg for 8 reps
Set 4, 65 kg for 7 reps
Set 5, 32.5 kg for 18 reps

Barbell standing calf raise
Set 1, 80 kg for 12 reps
Set 2, 90 kg for 12 reps
Set 3, 100 kg for 12 reps
Set 4, 120 kg for 10 reps
Set 5, 140 kg for 8 reps
Set 6, 50 kg for 20 reps


30 October 2010

Elliptical
Set 1, 5(Duration), 16(Resistance), 0(Incline), 40(Calories)

Dumbbell incline flye
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 5 reps
Set 4, 10 kg for 18 reps

Dumbbell incline bench press
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 9 reps
Set 3, 30 kg for 6 reps
Set 4, 30 kg for 3 reps
Set 5, 20 kg for 12 reps

Smith chest press
Set 1, 30 kg for 12 reps
Set 2, 35 kg for 9 reps
Set 3, 40 kg for 6 reps
Set 4, 20 kg for 18 reps

Cable biceps curl
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 5 reps
Set 4, 12.5 kg for 12 reps

Dumbbell pullover
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 8 reps
Set 3, 30 kg for 5 reps
Set 4, 20 kg for 14 reps


31 October 2010

Elliptical
Set 1, 5(Duration), 16(Resistance), 0(Incline), 45(Calories)

Cable triceps pushdown
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 10 reps
Set 4, 20 kg for 12 reps

Cable front raise
Set 1, 5 kg for 12 reps
Set 2, 5 kg for 12 reps
Set 3, 5 kg for 12 reps

Dumbbell incline rear raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 6 reps
Set 4, 12.5 kg for 15 reps
Set 5, 10 kg for 12 reps

Smith shoulder press
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 8 reps
Set 3, 60 kg for 3 reps
Set 4, 25 kg for 18 reps

Bar upright row
Set 1, 30 kg for 12 reps (exclude bar)
Set 2, 40 kg for 10 reps (exclude bar)
Set 3, 50 kg for 5 reps (exclude bar)
Set 4, 30 kg for 15 reps (exclude bar)

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 15 kg for 3 reps
Set 4, 7.5 kg for 20 reps
Set 5, 5 kg for 20 reps


2 November 2010

Elliptical
Set 1, 30(Duration), 16(Resistance), 0(Incline), 280(Calories)

Dead lift
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 8 reps
Set 4, 20 kg for 15 reps

Barbell bentover row
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 10 reps (cheat reps)
Set 4, 15 kg for 21 reps

Shrug
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 8 reps
Set 3, 35 kg for 2 reps
Set 4, 20 kg for 20 reps

Lat pulldown
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 10 reps
Set 3, 80 kg for 5 reps
Set 4, 40 kg for 15 reps

Machine total abdominal
Set 1, 47.5 kg for 12 reps
Set 2, 52.5 kg for 12 reps
Set 3, 57.5 kg for 10 reps
Set 4, 60 kg for 5 reps
Set 5, 40 kg for 12 reps

3 November 2010

Elliptical
Set 1, 30(Duration), 16(Resistance), 0(Incline), 270(Calories)

Barbell squat
Set 1, 30 kg for 12 reps (exclude bar)
Set 2, 40 kg for 10 reps (exclude bar)
Set 3, 50 kg for 8 reps (exclude bar)
Set 4, 60 kg for 4 reps (exclude bar)
Set 5, 20 kg for 15 reps (exclude bar)

Machine leg curl
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 8 reps
Set 3, 35 kg for 4 reps (assisted reps)
Set 4, 20 kg for 20 reps (assisted reps)

Calf raise
Set 1, 150 kg for 12 reps
Set 2, 200 kg for 12 reps
Set 3, 250 kg for 10 reps
Set 4, 50 kg for 20 reps

5 November 2010


Elliptical
Set 1, 30(Duration), 16(Resistance), 0(Incline), 270(Calories)

Dumbbell incline flye
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 7 reps
Set 3, 17.5 kg for 5 reps
Set 4, 10 kg for 20 reps

Smith decline chest press
Set 1, 60 kg for 12 reps
Set 2, 80 kg for 10 reps
Set 3, 100 kg for 4 reps

Dumbbell incline bench press
Set 1, 17.5 kg for 12 reps
Set 2, 27.5 kg for 10 reps
Set 3, 30 kg for 7 reps
Set 4, 32.5 kg for 3 reps
Set 5, 20 kg for 15 reps

Cable biceps curl
Set 1, 17.5 kg for 12 reps
Set 2, 22.5 kg for 10 reps
Set 3, 27.5 kg for 8 reps
Set 4, 12.5 kg for 15 reps

Dumbbell pullover
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 10 reps
Set 3, 30 kg for 6 reps
Set 4, 20 kg for 15 reps

Barbell bench press
Set 1, 30 kg for 8 reps (exclude bar)
Set 2, 30 kg for 6 reps (exclude bar)
Set 3, 20 kg for 8 reps (exclude bar)


8 November 2010


Elliptical
Set 1, 30(Duration), 16(Resistance), 0(Incline), 265(Calories)

Cable triceps pushdown
Set 1, 17.5 kg for 12 reps
Set 2, 22.5 kg for 12 reps
Set 3, 27.5 kg for 10 reps
Set 4, 15 kg for 15 reps

Cable front raise
Set 1, 5 kg for 12 reps
Set 2, 6.25 kg for 8 reps
Set 3, 7.5 kg for 3 reps
Set 4, 2.5 kg for 20 reps

Dumbbell incline rear raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 8 reps
Set 4, 10 kg for 20 reps

Smith shoulder press
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 5 reps
Set 4, 25 kg for 20 reps

Bar upright row
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 7 reps
Set 3, 55 kg for 4 reps
Set 4, 30 kg for 20 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 15 kg for 5 reps
Set 4, 7.5 kg for 20 reps


11 November 2010


Elliptical
Set 1, 30(Duration), 16(Resistance), 0(Incline), 240(Calories)

Dead lift
Set 1, 40 kg for 12 reps (exclude bar)
Set 2, 50 kg for 12 reps (exclude bar)
Set 3, 60 kg for 5 reps (exclude bar)
Set 4, 60 kg for 5 reps (exclude bar)
Set 5, 20 kg for 15 reps (exclude bar)

Barbell bentover row
Set 1, 40 kg for 12 reps (exclude bar)
Set 2, 50 kg for 12 reps (exclude bar)
Set 3, 60 kg for 8 reps (exclude bar)
Set 4, 30 kg for 20 reps (exclude bar)
Set 5, 20 kg for 20 reps (exclude bar)

Machine isolateral front lat pulldown
Set 1, 20 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 60 kg for 8 reps
Set 4, 80 kg for 4 reps
Set 5, 20 kg for 20 reps
Set 6, 40 kg for 15 reps

Shrug
Set 1, 30 kg for 10 reps
Set 2, 32.5 kg for 3 reps
Set 3, 22.5 kg for 15 reps
Set 4, 20 kg for 12 reps

Dumbbell side bend
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 6 reps
Set 4, 15 kg for 20 reps

Lat pulldown
Set 1, 70 kg for 11 reps
Set 2, 75 kg for 6 reps
Set 3, 80 kg for 4 reps
Set 4, 40 kg for 18 reps

Mmachine total abdominal
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 12 reps
Set 3, 60 kg for 8 reps
Set 4, 40 kg for 20 reps


12 November 2010


Machine abductor
Set 1, 70 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine adductor
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 5 reps
Set 4, 45 kg for 15 reps

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 10 reps
Set 3, 30 kg for 8 reps
Set 4, 32.5 kg for 4 reps
Set 5, 20 kg for 20 reps

Smith squat
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 10 reps
Set 3, 70 kg for 5 reps
Set 4, 32.5 kg for 20 reps

Machine leg extension
Set 1, 20 lb for 12 reps
Set 2, 22.5 lb for 12 reps
Set 3, 25 lb for 10 reps
Set 4, 27.5 lb for 10 reps
Set 5, 30 lb for 6 reps
Set 6, 15 lb for 20 reps

Barbell standing calf raise
Set 1, 100 kg for 12 reps
Set 2, 120 kg for 12 reps
Set 3, 140 kg for 10 reps
Set 4, 150 kg for 7 reps
Set 5, 60 kg for 12 reps


13 November 2010


Elliptical
Set 1, 30(Duration), 16(Resistance), 0(Incline), 235(Calories)

Dumbbell incline flye
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 8 reps
Set 4, 17.5 kg for 6 reps
Set 5, 10 kg for 15 reps

Cable wide grip biceps curl
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 20 kg for 7 reps
Set 4, 7.5 kg for 15 reps

Smith decline chest press
Set 1, 30 kg for 12 reps
Set 2, 60 kg for 9 reps
Set 3, 70 kg for 5 reps
Set 4, 30 kg for 12 reps

Dumbbell incline bench press
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 8 reps
Set 3, 32.5 kg for 5 reps
Set 4, 20 kg for 15 reps

Smith chest press
Set 1, 30 kg for 8 reps
Set 2, 30 kg for 7 reps
Set 3, 30 kg for 5 reps

Cable biceps curl
Set 1, 17.5 kg for 12 reps
Set 2, 22.5 kg for 7 reps
Set 3, 25 kg for 3 reps
Set 4, 10 kg for 15 reps

Barbell narrow grip biceps curl
Set 1, 5 kg for 12 reps (exclude bar)
Set 2, 10 kg for 12 reps (exclude bar)
Set 3, 15 kg for 8 reps (exclude bar)
Set 4, 20 kg for 3 reps (exclude bar)
Set 5, 5 kg for 15 reps

Dumbbell pullover
Set 1, 27.5 kg for 10 reps
Set 2, 30 kg for 7 reps
Set 3, 32.5 kg for 3 reps
Set 4, 20 kg for 15 reps


15 November 2010


Elliptical
Set 1, 30(Duration), 16(Resistance), 0(Incline), 230(Calories)

Hammer isolateral shoulder press
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 60 kg for 6 reps
Set 4, 30 kg for 20 reps

Cable triceps pushdown
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 8 reps

Cable front raise
Set 1, 5 kg for 12 reps
Set 2, 6.25 kg for 10 reps
Set 3, 7.5 kg for 8 reps
Set 4, 2.5 kg for 20 reps

Dumbbell incline rear raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 9 reps
Set 4, 10 kg for 20 reps

Bar upright row
Set 1, 40 kg for 9 reps (exclude bar)
Set 2, 30 kg for 12 reps (exclude bar)
Set 3, 35 kg for 10 reps (exclude bar)
Set 4, 20 kg for 15 reps (exclude bar)

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 11 reps
Set 3, 15 kg for 6 reps
Set 4, 7.5 kg for 20 reps


18 November10

Dead lift
Set 1, 40 kg for 10 reps (exclude bar)
Set 2, 50 kg for 8 reps (exclude bar)
Set 3, 60 kg for 3 reps (exclude bar)
Set 4, 35 kg for 10 reps (exclude bar)

Barbell bentover row
Set 1, 40 kg for 12 reps (exclude bar)
Set 2, 50 kg for 12 reps (exclude bar)
Set 3, 60 kg for 5 reps (exclude bar)
Set 4, 55 kg for 4 reps (exclude bar)
Set 5, 35 kg for 15 reps (exclude bar)

Hammer isolateral row
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 10 reps
Set 3, 50 kg for 10 reps
Set 4, 60 kg for 9 reps
Set 5, 70 kg for 5 reps
Set 6, 30 kg for 12 reps

Machine isolateral front lat pulldown
Set 1, 30 kg for 12 reps
Set 2, 50 kg for 10 reps
Set 3, 70 kg for 4 reps
Set 4, 40 kg for 8 reps

Shrug
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 12 reps
Set 3, 25 kg for 9 reps

Lat pulldown
Set 1, 70 kg for 5 reps
Set 2, 60 kg for 6 reps
Set 3, 50 kg for 8 reps
Set 4, 40 kg for 12 reps

Traditional crunch
Set 1, 0 kg for 350 reps


19 November 2010


Elliptical
Set 1, 30(Duration), 16(Resistance), 0(Incline), 235(Calories)

Machine leg press
Set 1, 100 kg for 14 reps
Set 2, 100 kg for 14 reps
Set 3, 150 kg for 14 reps

Machine abductor
Set 1, 70 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine adductor
Set 1, 70 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Ssmith squat
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 10 reps
Set 3, 50 kg for 8 reps
Set 4, 60 kg for 8 reps

Calf raise
Set 1, 150 kg for 12 reps
Set 2, 200 kg for 12 reps
Set 3, 250 kg for 12 reps


20 November 2010


Cable chest press
Set 1, 30 kg for 12 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 4 reps
Set 4, 30 kg for 20 reps

Dumbbell incline flye
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 8 reps

Smith decline chest press
Set 1, 40 kg for 12 reps
Set 2, 60 kg for 11 reps
Set 3, 70 kg for 7 reps
Set 4, 80 kg for 3 reps
Set 5, 30 kg for 15 reps

Dumbbell incline bench press
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 9 reps
Set 3, 32.5 kg for 6 reps

Cable biceps curl
Set 1, 12.5 kg for 12 reps
Set 2, 17.5 kg for 10 reps
Set 3, 22.5 kg for 5 reps
Set 4, 10 kg for 15 reps

Barbell narrow grip biceps curl
Set 1, 10 kg for 12 reps (exclude bar)
Set 2, 15 kg for 10 reps (exclude bar)
Set 3, 20 kg for 4 reps (exclude bar)

Dumbbell pullover
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 8 reps
Set 3, 32.5 kg for 4 reps

Barbell wide grip biceps curl
Set 1, 10 kg for 10 reps (exclude bar)
Set 2, 10 kg for 8 reps (exclude bar)
Set 3, 10 kg for 6 reps (exclude bar)

Workout for November 2010 / December 2010

21 November 2010

Dumbbell incline rear raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 6 reps
Set 4, 10 kg for 20 reps
Set 5, 10 kg for 10 reps

Cable triceps pushdown
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 6 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 7 reps
Set 4, 7.5 kg for 20 reps
Set 5, 5 kg for 12 reps

Cable rear lateral raise
Set 1, 5 kg for 12 reps
Set 2, 7.5 kg for 12 reps
Set 3, 10 kg for 12 reps
Set 4, 12.5 kg for 6 reps

Dumbbell shoulder press
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 9 reps
Set 3, 22.5 kg for 5 reps

Cable front raise
Set 1, 5 kg for 12 reps
Set 2, 6.25 kg for 10 reps
Set 3, 7.5 kg for 6 reps


23 November 2010

Elliptical
Set 1, 30(Duration), 16(Resistance), 0(Incline), 270(Calories)

Cable lower back
Set 1, 45 kg for 12 reps
Set 2, 50 kg for 10 reps
Set 3, 55 kg for 8 reps
Set 4, 30 kg for 20 reps

Dumbbell side bend
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 32.5 kg for 6 reps

Barbell bent-over row
Set 1, 45 kg for 12 reps
Set 2, 55 kg for 8 reps
Set 3, 65 kg for 4 reps

Hammer isolateral row
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 10 reps
Set 4, 70 kg for 8 reps

Machine isolateral front lat pulldown
Set 1, 45 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 65 kg for 4 reps

Machine total abdominal
Set 1, 55 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 65 kg for 8 reps
Set 4, 70 kg for 4 reps

Shrug
Set 1, 22.5 kg for 12 reps
Set 2, 27.5 kg for 10 reps
Set 3, 30 kg for 8 reps

Lat pulldown
Set 1, 70 kg for 10 reps
Set 2, 75 kg for 7 reps
Set 3, 80 kg for 4 reps


24 November 2010

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 32.5 kg for 6 reps

Calf raise
Set 1, 150 kg for 12 reps
Set 2, 200 kg for 12 reps
Set 3, 250 kg for 10 reps

Machine adductor
Set 1, 70 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Romanian deadlift
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 10 reps
Set 3, 50 kg for 6 reps

Machine abductor
Set 1, 70 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine leg extension
Set 1, 22.5 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 27.5 kg for 8 reps

Machine leg press
Set 1, 150 kg for 12 reps
Set 2, 200 kg for 10 reps
Set 3, 250 kg for 6 reps


27 November 2010

Dumbbell pull-over
Set 1, 27.5 kg for 10 reps
Set 2, 30 kg for 8 reps
Set 3, 32.5 kg for 5 reps

Smith decline chest press
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 10 reps
Set 4, 80 kg for 5 reps

Dumbbell incline bench press
Set 1, 27.5 kg for 10 reps
Set 2, 30 kg for 8 reps
Set 3, 32.5 kg for 4 reps

Dumbbell incline flye
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 7 reps

Cable biceps curl
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 5 reps

Barbell wide grip biceps curl
Set 1, 12.5 kg for 10 reps
Set 2, 12.5 kg for 8 reps
Set 3, 12.5 kg for 8 reps

Cable chest press
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 5 reps

Barbell narrow grip biceps curl
Set 1, 27.5 kg for 10 reps
Set 2, 27.5 kg for 6 reps
Set 3, 32.5 kg for 8 reps


28 November 2010

Dumbbell incline rear raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 8 reps

Cable triceps pushdown
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 25 kg for 5 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 8 reps
Set 4, 7.5 kg for 15 reps

Cable rear lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 12 reps
Set 4, 15 kg for 5 reps

Cable side lateral raise
Set 1, 5 kg for 12 reps
Set 2, 7.5 kg for 12 reps
Set 3, 10 kg for 10 reps

Dumbbell shoulder press
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 22.5 kg for 6 reps

Overhead bar press
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 5 reps

Cable front raise
Set 1, 5 kg for 12 reps
Set 2, 7.5 kg for 12 reps
Set 3, 10 kg for 12 reps
Set 4, 12.5 kg for 6 reps


29 November 2010

Cable lower back
Set 1, 47.5 kg for 12 reps
Set 2, 52.5 kg for 12 reps
Set 3, 57.5 kg for 10 reps
Set 4, 62.5 kg for 10 reps
Set 5, 32.5 kg for 20 reps

Dumbbell side bend
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 32.5 kg for 8 reps

Barbell bent-over row
Set 1, 45 kg for 12 reps
Set 2, 45 kg for 10 reps
Set 3, 50 kg for 10 reps

Hammer isolateral row
Set 1, 45 kg for 12 reps
Set 2, 55 kg for 12 reps
Set 3, 65 kg for 10 reps
Set 4, 75 kg for 8 reps

Machine isolateral front lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 8 reps
Set 3, 70 kg for 4 reps
Set 4, 40 kg for 15 reps

Machine total abdominal
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 5 reps
Set 4, 40 kg for 20 reps

Shrug
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 10 reps
Set 3, 30 kg for 8 reps
Set 4, 20 kg for 12 reps

Lat pulldown
Set 1, 60 kg for 10 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 6 reps
Set 4, 35 kg for 12 reps


30 November 2010

Elliptical
Set 1, 30(Duration), 16(Resistance), 0(Incline), 280(Calories)

Cable leg press
Set 1, 150 kg for 12 reps
Set 2, 200 kg for 12 reps
Set 3, 250 kg for 10 reps
Set 4, 150 kg for 15 reps

Machine leg curl
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 7 reps
Set 3, 32.5 kg for 6 reps

Romanian barbell deadlift
Set 1, 20 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 40 kg for 8 reps

Machine adductor
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 10 reps
Set 3, 70 kg for 3 reps

Machine abductor
Set 1, 70 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine leg extension
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 10 reps
Set 3, 30 kg for 10 reps

Cable calf raise
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 6 reps


7 December 2010

Dumbbell pull-over
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 10 reps
Set 3, 25 kg for 6 reps

Smith decline chest press
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 50 kg for 10 reps

Dumbbell incline bench press
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 12 reps
Set 3, 25 kg for 7 reps

Dumbbell incline flye
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 8 reps

Cable biceps curl
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 12 reps

Barbell wide grip biceps curl
Set 1, 5 kg for 12 reps
Set 2, 10 kg for 10 reps
Set 3, 10 kg for 8 reps

Cable chest press
Set 1, 30 kg for 12 reps
Set 2, 35 kg for 12 reps
Set 3, 40 kg for 10 reps

Barbell narrow grip biceps curl
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 25 kg for 12 reps


8 December 2010

Elliptical
Set 1, 15(Duration), 12(Resistance), 0(Incline), 120(Calories)

Dumbbell incline rear raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 12 reps

Cable triceps pushdown
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 12.5 kg for 10 reps

Dumbbell lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 7.5 kg for 12 reps
Set 3, 7.5 kg for 12 reps

Cable rear lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 7.5 kg for 12 reps
Set 3, 7.5 kg for 12 reps

French curl
Set 1, 20 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 20 kg for 12 reps

Cable side lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 7.5 kg for 12 reps
Set 3, 7.5 kg for 12 reps

Cable triceps kickback
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 10 kg for 12 reps

Dumbbell shoulder press
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 15 kg for 10 reps

Cable front raise
Set 1, 7.5 kg for 12 reps
Set 2, 7.5 kg for 12 reps
Set 3, 7.5 kg for 12 reps


9 December 2010

Elliptical
Set 1, 55(Duration), 12(Resistance), 0(Incline), 430(Calories)

Cable torso rotation
Set 1, 20 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 20 kg for 12 reps

Cable lower back
Set 1, 40 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 40 kg for 12 reps

Cable shrug
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 25 kg for 12 reps

Barbell bent-over row
Set 1, 35 kg for 12 reps
Set 2, 45 kg for 12 reps
Set 3, 45 kg for 12 reps

Cable side bend
Set 1, 22.5 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 25 kg for 12 reps

Hammer isolateral row
Set 1, 40 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 40 kg for 12 reps

Machine isolateral front lat pulldown
Set 1, 40 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 40 kg for 12 reps

Machine total abdominal
Set 1, 35 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 40 kg for 12 reps

Lat pulldown
Set 1, 40 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 40 kg for 12 reps


10 December 2010

Elliptical
Set 1, 30(Duration), 12(Resistance), 0(Incline), 230(Calories)

Machine leg curl
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 12 reps
Set 3, 25 kg for 12 reps

Calf raise
Set 1, 150 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 150 kg for 12 reps

Machine adductor
Set 1, 50 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 50 kg for 12 reps

Machine abductor
Set 1, 50 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 50 kg for 12 reps

Machine leg extension
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 12 reps

Machine leg press
Set 1, 100 kg for 12 reps
Set 2, 120 kg for 12 reps
Set 3, 150 kg for 12 reps


11 December 2010

Cable chest press
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 60 kg for 6 reps

Smith decline chest press
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 8 reps
Set 4, 40 kg for 12 reps

Dumbbell incline bench press
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 9 reps
Set 3, 30 kg for 4 reps
Set 4, 20 kg for 10 reps

Dumbbell incline flye
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 10 reps
Set 4, 7.5 kg for 12 reps

Cable biceps curl
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 12 reps
Set 4, 22.5 kg for 10 reps
Set 5, 20 kg for 10 reps

Barbell wide grip biceps curl
Set 1, 5 kg for 12 reps
Set 2, 10 kg for 10 reps
Set 3, 12.5 kg for 6 reps
Set 4, 5 kg for 12 reps

Cable chest flye
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 12 reps
Set 4, 20 kg for 8 reps

Barbell narrow grip biceps curl
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 10 reps
Set 3, 30 kg for 5 reps
Set 4, 20 kg for 12 reps

*all weights are inclusive of bar

Workout for December 2010

13 December 2010

Elliptical
Set 1, 30(Duration), 13(Resistance), 0(Incline), 240(Calories)

Dumbbell incline rear raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 12 reps
Set 4, 17.5 kg for 8 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 10 kg for 12 reps

Cable rear lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 12 reps
Set 4, 10 kg for 10 reps

French curl
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 25 kg for 10 reps

Cable side lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 10 kg for 12 reps

Hammer isolateral shoulder press
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 60 kg for 6 reps + 40kg for 6 reps

Cable triceps kickback
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 12 reps
Set 4, 17.5 kg for 12 reps
Set 5, 20 kg for 8 reps


15 December 2010

Cable torso rotation
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 12 reps

Cable lower back
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 60 kg for 6 reps
Set 4, 40 kg for 10 reps

Cable shrug
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 70 kg for 12 reps
Set 4, 90 kg for 10 reps
Set 5, 110 kg for 8 reps

Barbell bent-over row
Set 1, 45 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 65 kg for 6 reps

Cable side bend
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 12 reps

Hammer isolateral row
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 8 reps

Machine isolateral front lat pulldown
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 6 reps

Machine total abdominal
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 60 kg for 7 reps

Lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 10 reps
Set 3, 70 kg for 6 reps


16 December 2010

Elliptical
Set 1, 30(Duration), 14(Resistance), 0(Incline), 240(Calories)

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 10 reps
Set 3, 30 kg for 8 reps

Calf raise
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 8 reps

Machine adductor
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 60 kg for 8 reps

Machine abductor
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 12 reps
Set 3, 60 kg for 12 reps

Machine leg press
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 10 reps
Set 4, 250 kg for 6 reps


17 December 2010

Cable chest press
Set 1, 45 kg for 12 reps
Set 2, 55 kg for 8 reps
Set 3, 60 kg for 5 reps

Smith decline chest press
Set 1, 55 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 75 kg for 10 reps

Dumbbell incline bench press
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 10 reps
Set 3, 30 kg for 5 reps

Dumbbell incline flye
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 8 reps

Cable biceps curl
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 20 kg for 8 reps

Barbell wide grip biceps curl
Set 1, 25 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 25 kg for 8 reps

Cable chest flye
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 12 reps
Set 4, 20 kg for 10 reps

Barbell narrow grip biceps curl
Set 1, 27.5 kg for 12 reps
Set 2, 27.5 kg for 6 reps
Set 3, 27.5 kg for 6 reps (fatigue)


18 December 2010

Elliptical
Set 1, 60(Duration), 12(Resistance), 0(Incline), 445(Calories)

Cable triceps pushdown
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 10 reps
Set 3, 20 kg for 8 reps

Machine shoulder press
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 10 reps
Set 3, 45 kg for 6 reps

Cable rear lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 12.5 kg for 10 reps

French curl
Set 1, 25 kg for 12 reps
Set 2, 35 kg for 10 reps
Set 3, 35 kg for 10 reps
Set 4, 15 kg for 12 reps

Bar upright row
Set 1, 25 kg for 12 reps
Set 2, 45 kg for 10 reps
Set 3, 55 kg for 6 reps
Set 4, 25 kg for 20 reps

Cable side lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 15 kg for 8 reps

Cable triceps kickback
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 8 reps
Set 4, 17.5 kg for 8 reps

Cable front raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 8 reps


21 December 2010

Elliptical
Set 1, 60(Duration), 14(Resistance), 0(Incline), 480(Calories)

Cable torso rotation
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 60 kg for 12 reps

Cable lower back
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 60 kg for 8 reps

Cable shrug
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 80 kg for 12 reps
Set 4, 120 kg for 10 reps
Set 5, 150 kg for 6 reps

Barbell bent-over row
Set 1, 55 kg for 12 reps
Set 2, 65 kg for 8 reps
Set 3, 70 kg for 6 reps

Cable side bend
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 50 kg for 12 reps

Hammer isolateral row
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 8 reps
Set 4, 40 kg for 10 reps

Machine isolateral front lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 60 kg for 6 reps
Set 4, 40 kg for 12 reps

Machine total abdominal
Set 1, 52.5 kg for 12 reps
Set 2, 57.5 kg for 12 reps
Set 3, 62.5 kg for 8 reps

Lat pulldown
Set 1, 55 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 75 kg for 6 reps

Workout for January 2011

5 January 2011

Elliptical
Set 1, 30(Duration), 14(Resistance), 0(Incline), 230(Calories)

Dumbbell pull-over
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 9 reps

Smith decline chest press
Set 1, 40 kg for 12 reps
Set 2, 60 kg for 8 reps
Set 3, 70 kg for 6 reps

Dumbbell incline bench press
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 9 reps
Set 3, 27.5 kg for 6 reps

Cable crossover
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 20 kg for 10 reps

Dumbbell incline flye
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 6 reps

Cable biceps curl
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps

Cable chest press
Set 1, 45 kg for 12 reps
Set 2, 50 kg for 6 reps
Set 3, 55 kg for 4 reps

Hammer curl
Set 1, 12.5 kg for 10 reps
Set 2, 12.5 kg for 10 reps
Set 3, 12.5 kg for 10 reps

Barbell narrow grip biceps curl
Set 1, 25 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 25 kg for 8 reps


7 January 2011

Elliptical
Set 1, 30(Duration), 14(Resistance), 0(Incline), 245(Calories)

Dumbbell incline rear raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 10 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 7.5 kg for 15 reps

Cable rear lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 15 kg for 8 reps

Cable side lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 12.5 kg for 8 reps

Decline close-grip bench press
Set 1, 20 kg for 12 reps
Set 2, 40 kg for 10 reps
Set 3, 40 kg for 7 reps

Cable triceps kickback
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 12 reps
Set 4, 20 kg for 10 reps
Set 5, 25 kg for 8 reps

Dumbbell shoulder press
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 20 kg for 6 reps

Cable front raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 15 kg for 8 reps


8 January 2011

Cable lower back
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 12 reps
Set 3, 60 kg for 6 reps

Cable shrug
Set 1, 100 kg for 12 reps
Set 2, 110 kg for 12 reps
Set 3, 120 kg for 10 reps

Barbell bent-over row
Set 1, 45 kg for 12 reps
Set 2, 55 kg for 12 reps
Set 3, 65 kg for 6 reps
Set 4, 45 kg for 12 reps

Hammer isolateral row
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 50 kg for 6 reps

Machine isolateral front lat pulldown
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 10 reps
Set 3, 50 kg for 8 reps

Lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 60 kg for 8 reps

machine crunch
Set 1, 30 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 12 reps

Traditional crunch
Set 1, 0 kg for 250 reps


9 January 2011

Treadmill
Set 1, 15(Duration), 7(Speed), 30(Calories)

Elliptical
Set 1, 30(Duration), 14(Resistance), 0(Incline), 240(Calories)

Calf raise
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 10 reps
Set 5, 250 kg for 10 reps

Machine abductor
Set 1, 60 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 60 kg for 12 reps

Barbell squat
Set 1, 20 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 60 kg for 10 reps
Set 4, 70 kg for 6 reps

Machine adductor
Set 1, 60 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 60 kg for 12 reps

Romanian deadlift
Set 1, 20 kg for 12 reps
Set 2, 40 kg for 10 reps
Set 3, 60 kg for 6 reps


11 January 2011

Treadmill
Set 1, 30(Duration), 7(Speed), 145(Calories) 3.45km

Elliptical
Set 1, 20(Duration), 14(Resistance), 0(Incline), 190(Calories)
smith decline chest press
Set 1, 50 kg for 12 reps
Set 2, 70 kg for 10 reps
Set 3, 90 kg for 5 reps

Dumbbell incline bench press
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 10 reps
Set 3, 30 kg for 5 reps

Cable crossover
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 6 reps
Set 4, 12.5 kg for 15 reps

Dumbbell incline flye
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 17.5 kg for 6 reps

Cable biceps curl
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 20 kg for 7 reps

Barbell wide grip biceps curl
Set 1, 25 kg for 8 reps
Set 2, 20 kg for 10 reps
Set 3, 15 kg for 12 reps

Cable chest press
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 4 reps
Set 3, 45 kg for 7 reps pancit!

Barbell narrow grip biceps curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 6 reps
Set 3, 25 kg for 5 reps


13 January 2011

Treadmill
Set 1, 20(Duration), 7(Speed), 135(Calories) 2.35km

Elliptical
Set 1, 30(Duration), 12(Resistance), 0(Incline), 270(Calories) 1.25km

Dumbbell incline rear raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 10 reps
Set 4, 17.5 kg for 6 reps

Cable triceps pushdown
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 25 kg for 10 reps
Set 4, 30 kg for 6 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 10 kg for 10 reps
Set 4, 7.5 kg for 12 reps

Cable triceps kickback
Set 1, 12.5 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 25 kg for 9 reps
Set 4, 27.5 kg for 6 reps

Dumbbell shoulder press
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 10 reps
Set 3, 20 kg for 8 reps

Cable front raise
Set 1, 12.5 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 12.5 kg for 12 reps


14 January 2011

Cable seated low row
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 10 reps
Set 3, 70 kg for 8 reps

Cable lower back
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 10 reps
Set 4, 75 kg for 6 reps

Cable upper back
Set 1, 40 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 40 kg for 12 reps

Traditional crunch
Set 1, 0 kg for 1000 reps

Lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 10 reps
Set 3, 70 kg for 6 reps

Cable shrug
Set 1, 100 kg for 12 reps
Set 2, 120 kg for 10 reps
Set 3, 140 kg for 8 reps
Set 4, 160 kg for 6 reps

15 January 2011

Treadmill
Set 1, 30(Duration), 7(Speed), 265(Calories)

Machine isolateral front lat pulldown
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 10 reps
Set 3, 60 kg for 6 reps

Hanging knee raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Barbell bent-over row
Set 1, 45 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 65 kg for 6 reps

This post has been edited by felixlhy: Jan 15 2011, 08:20 PM

17 January 2011

Treadmill
Set 1, 30(Duration), 7(Speed), 145(Calories), 3.45km

Elliptical
Set 1, 30(Duration), 12(Resistance), 0(Incline), 265(Calories), 1.25km

Machine leg curl
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 32.5 kg for 6 reps

Calf raise
Set 1, 100 kg for 12 reps
Set 2, 250 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 150 kg for 12 reps

Machine adductor
Set 1, 65 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 65 kg for 10 reps

Machine abductor
Set 1, 65 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 65 kg for 12 reps

Machine leg press
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 10 reps
Set 5, 300 kg for 6 reps
Set 6, 100 kg for 12 reps


18 January 2011

Elliptical
Set 1, 30(Duration), 12(Resistance), 0(Incline), 265(Calories), 1.25km

Standing biceps curl
Set 1, 25 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 8 reps
Set 4, 30 kg for 8 reps

Dumbbell incline bench press
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 30 kg for 10 reps (unable to lift 32.5kg dumbbell)

Cable crossover
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 10 reps
Set 3, 25 kg for 6 reps

Dumbbell incline flye
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 6 reps

Cable biceps curl
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 10 reps
Set 3, 20 kg for 8 reps
Set 4, 22.5 kg for 6 reps

Cable chest press
Set 1, 50 kg for 12 reps
Set 2, 52.5 kg for 7 reps
Set 3, 55 kg for 7 reps

Smith decline chest press
Set 1, 60 kg for 12 reps
Set 2, 80 kg for 10 reps
Set 3, 100 kg for 5 reps


20 January 2011

Treadmill
Set 1, 10(Duration), 7(Speed), 45(Calories), 1.15km

Dumbbell incline rear raise
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 8 reps

Cable triceps pushdown
Set 1, 17.5 kg for 12 reps
Set 2, 22.5 kg for 10 reps
Set 3, 27.5 kg for 8 reps
Set 4, 30 kg for 6 reps

Dumbbell lateral raise
Set 1, 10 kg for 13 reps
Set 2, 10 kg for 13 reps
Set 3, 12.5 kg for 9 reps
Set 4, 12.5 kg for 9 reps
Set 5, 7.5 kg for 12 reps (followed by 5 kg for 12 reps)

Hammer isolateral shoulder press
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 60 kg for 10 reps
Set 4, 70 kg for 6 reps

Cable triceps kickback
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 25 kg for 10 reps
Set 4, 30 kg for 5 reps

Cable front raise
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 15 kg for 10 reps
Set 4, 17.5 kg for 5 reps


21 January 2011

Treadmill
Set 1, 20(Duration), 7(Speed), 135(Calories) 2.35km

Elliptical
Set 1, 45(Duration), 14(Resistance), 0(Incline), 410(Calories), 1.85km

Cable lower back
Set 1, 60 kg for 12 reps
Set 2, 62.5 kg for 9 reps
Set 3, 62.5 kg for 7 reps

Cable shrug
Set 1, 120 kg for 12 reps
Set 2, 140 kg for 10 reps
Set 3, 150 kg for 7 reps (max weight permitted by machine)

Barbell bent-over row
Set 1, 55 kg for 12 reps
Set 2, 65 kg for 9 reps
Set 3, 65 kg for 6 reps

Machine isolateral front lat pulldown
Set 1, 45 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 65 kg for 7 reps
Set 4, 40 kg for 12 reps

Machine total abdominal
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 12 reps
Set 3, 60 kg for 10 reps
Set 4, 65 kg for 8 reps

Lat pulldown
Set 1, 52.5 kg for 12 reps
Set 2, 57.5 kg for 12 reps
Set 3, 62.5 kg for 8 reps

Traditional crunch
Set 1, 0 kg for 1100 reps


22 January 2011

Treadmill
Set 1, 5(Duration), 7(Speed), 25(Calories), 0.6km

Barbell squat
Set 1, 20 kg for 12 reps
Set 2, 40 kg for 10 reps
Set 3, 50 kg for 10 reps
Set 4, 60 kg for 8 reps
Set 5, 70 kg for 8 reps

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 6 reps (last 2 assisted reps)

Calf raise
Set 1, 150 kg for 12 reps
Set 2, 200 kg for 12 reps
Set 3, 250 kg for 12 reps
Set 4, 300 kg for 10 reps

Machine adductor
Set 1, 60 kg for 15 reps (max weight permitted by machine )
Set 2, 60 kg for 15 reps
Set 3, 60 kg for 10 reps

Machine abductor
Set 1, 60 kg for 20 reps (max weight permitted by machine )
Set 2, 60 kg for 20 reps
Set 3, 60 kg for 20 reps

Machine leg press
Set 1, 50 kg for 12 reps (per leg)
Set 2, 50 kg for 10 reps (per leg)
Set 3, 50 kg for 8 reps (per leg)
Set 4, 50 kg for 6 reps (per leg)
Set 5, 50 kg for 4 reps (per leg)
Set 6, 50 kg for 2 reps (per leg)


24 January 2011

Treadmill
Set 1, 15(Duration), 7(Speed), 70(Calories), 1.5km

Elliptical
Set 1, 15(Duration), 14(Resistance), 0(Incline), 145(Calories), 0.6km

Standing biceps curl
Set 1, 25 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 9 reps
Set 4, 30 kg for 9 reps

Dumbbell incline bench press
Set 1, 27.5 kg for 9 reps
Set 2, 27.5 kg for 8 reps
Set 3, 27.5 kg for 6 reps

Cable crossover
Set 1, 22.5 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 27.5 kg for 6 reps

Dumbbell incline flye
Set 1, 12.5 kg for 13 reps
Set 2, 15 kg for 9 reps
Set 3, 17.5 kg for 7 reps

Cable biceps curl
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 22.5 kg for 8 reps
Set 4, 25 kg for 6 reps

Cable chest press
Set 1, 50 kg for 13 reps
Set 2, 55 kg for 8 reps
Set 3, 60 kg for 5 reps

Smith decline chest press
Set 1, 70 kg for 12 reps
Set 2, 90 kg for 10 reps
Set 3, 110 kg for 6 reps
Set 4, 50 kg for 12 reps


26 January 2011

Treadmill
Set 1, 30(Duration), 7(Speed), 145(Calories), 3.45km

Dumbbell incline rear raise
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 10 reps

Cable triceps pushdown
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 25 kg for 10 reps
Set 4, 30 kg for 8 reps

Dumbbell lateral raise
Set 1, 12.5 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 7.5 kg for 12 reps
Set 4, 7.5 kg for 12 reps

Hammer isolateral shoulder press
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 60 kg for 8 reps

Cable triceps kickback
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 10 reps
Set 3, 30 kg for 8 reps
Set 4, 15 kg for 10 reps

Cable front raise
Set 1, 15 kg for 11 reps
Set 2, 15 kg for 11 reps
Set 3, 17.5 kg for 6 reps


29 January 2011

Treadmill
Set 1, 35(Duration), 7(Speed), 270(Calories), 4.1km

Cable lower back
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 8 reps

Cable shrug
Set 1, 130 kg for 12 reps
Set 2, 150 kg for 9 reps
Set 3, 170 kg for 6 reps

Barbell bent-over row
Set 1, 57.5 kg for 12 reps
Set 2, 65 kg for 9 reps
Set 3, 65 kg for 7 reps

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Hanging knee raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Machine isolateral front lat pulldown
Set 1, 57.5 kg for 12 reps
Set 2, 62.5 kg for 8 reps
Set 3, 67.5 kg for 5 reps

Machine total abdominal
Set 1, 57.5 kg for 12 reps
Set 2, 62.5 kg for 10 reps
Set 3, 67.5 kg for 8 reps

Lat pulldown
Set 1, 55 kg for 12 reps
Set 2, 60 kg for 10 reps
Set 3, 65 kg for 6 reps

Traditional crunch
Set 1, 0 kg for 1200 reps


31 January 2011

Treadmill
Set 1, 23(Duration), 7(Speed), 0.5%(Elevation), 115(Calories), 2.6km

Cable leg press
Set 1, 150 kg for 12 reps
Set 2, 200 kg for 12 reps
Set 3, 250 kg for 10 reps (max weight permitted by machine)
Set 4, 50 kg for 12 reps (per leg)
Set 5, 70 kg for 10 reps (per leg)
Set 6, 90 kg for 8 reps (per leg)

Machine leg curl
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 8 reps
Set 3, 32.5 kg for 6 reps

Calf raise
Set 1, 300 kg for 12 reps
Set 2, 250 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 150 kg for 12 reps
Set 5, 100 kg for 12 reps

Machine adductor
Set 1, 65 kg for 13 reps
Set 2, 65 kg for 13 reps
Set 3, 65 kg for 10 reps

Machine abductor
Set 1, 70 kg for 10 reps
Set 2, 70 kg for 10 reps
Set 3, 70 kg for 10 reps

Workout for February 2011

2 Feb 2011

Dumbbell incline bench press
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 11 reps
Set 3, 32.5 kg for 6 reps

Incline dumbbell fly
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 8 reps

Smith decline chest press
Set 1, 70 kg for 12 reps
Set 2, 90 kg for 9 reps
Set 3, 100 kg for 6 reps

Cable chest press
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 60 kg for 8 reps

Cable crossover
Set 1, 22.5 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 27.5 kg for 6 reps

Standing biceps curl
Set 1, 27.5 kg for 12 reps
Set 2, 27.5 kg for 12 reps
Set 3, 30 kg for 10 reps
Set 4, 30 kg for 8 reps

Cable biceps curl
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 11 reps
Set 3, 22.5 kg for 9 reps
Set 4, 25 kg for 7 reps


4 Feb 2011

Treadmill
Set 1, 10(Duration), 7(Speed), 60(Calories) 1.15km

Seated lateral raise
Set 1, 5 kg for 12 reps
Set 2, 7.5 kg for 12 reps
Set 3, 10 kg for 8 reps (+7.5 kg x 4 reps)

Seated front raise
Set 1, 5 kg for 12 reps
Set 2, 7.5 kg for 10 reps
Set 3, 10 kg for 8 reps

Hammer isolateral shoulder press
Set 1, 45 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 65 kg for 10 reps

Bar Upright row
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 10 reps
Set 3, 50 kg for 8 reps

Cable rear lateral raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 10 reps
Set 4, 15 kg for 8 reps

French press
Set 1, 25 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 8 reps
Set 4, 30 kg for 8 reps

Cable triceps kickback
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 10 reps
Set 3, 20 kg for 9 reps
Set 4, 22.5 kg for 5 reps


5 Feb 2011

Barbell bent-over row
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 6 reps

Machine isolateral front lats pulldown
Set 1, 60 kg for 12 reps
Set 2, 62.5 kg for 9 reps
Set 3, 65 kg for 5 reps

Lat pulldown
Set 1, 55 kg for 12 reps
Set 2, 60 kg for 11 reps
Set 3, 65 kg for 7 reps

Cable seated low row
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 9 reps

Back raise
Set 1, BW for 12 reps
Set 2, BW for 12 reps
Set 3, BW for 12 reps

Cable shrug
Set 1, 140 kg for 12 reps
Set 2, 145 kg for 7 reps
Set 3, 100 kg for 10 reps

Cable side bend
Set 1, 30 kg for 15 reps
Set 2, 40 kg for 12 reps
Set 3, 50 kg for 12 reps

Cable torso rotation
Set 1, 30 kg for 10 reps
Set 2, 40 kg for 7 reps

Hanging leg raise
Set 1, BW for 12 reps
Set 2, BW for 12 reps
Set 3, BW for 12 reps


6 Feb 2011

Cable leg press
Set 1, 60 kg for 12 reps (per leg)
Set 2, 80 kg for 10 reps
Set 3, 100 kg for 8 reps
Set 4, 120 kg for 6 reps

Cable calf raise
Set 1, 50 kg for 12 reps
Set 2, 70 kg for 10 reps
Set 3, 90 kg for 8 reps

Machine leg press
Set 1, 300 kg for 8 reps
Set 2, 250 kg for 10 reps
Set 3, 200 kg for 12 reps

Machine leg curl
Set 1, 27.5 kg for 12 reps (per leg)
Set 2, 30 kg for 8 reps
Set 3, 32.5 kg for 6 reps

Machine abductor
Set 1, 70 kg for 11 reps
Set 2, 70 kg for 11 reps
Set 3, 70 kg for 11 reps

Machine adductor
Set 1, 70 kg for 11 reps
Set 2, 70 kg for 11 reps
Set 3, 70 kg for 11 reps


10 Feb 2011

Incline dumbbell bench press
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 32.5 kg for 6 reps

Incline dumbbell fly
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 11 reps
Set 3, 17.5 kg for 9 reps

Cable chest press
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 11 reps
Set 3, 60 kg for 9 reps

Cable crossover
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 5 reps
Set 3, 25 kg for 10 reps

Dumbbell biceps curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 15 kg for 8 reps
Set 4, 7.5 kg for 12 reps

Hammer curl
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 10 reps
Set 4, 15 kg for 8 reps


11 Feb 2011

Dumbbell lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 10 reps
Set 4, 7.5 kg for 12 reps

Dumbbell front raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 10 reps
Set 3, 12.5 kg for 6 reps
Set 4, 7.5 kg for 12 reps

Hammer isolateral shoulder press
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 8 reps
Set 4, 40 kg for 9 reps

Cable rear lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 10 reps
Set 4, 17.5 kg for 8 reps

Cable triceps pulldown
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 12 reps
Set 3, 25 kg for 12 reps
Set 4, 27.5 kg for 10 reps

Cable triceps kickback
Set 1, 15 kg for 10 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 10 reps
Set 4, 27.5 kg for 6 reps


12 Feb 2011

Barbell bent-over row
Set 1, 62.5 kg for 12 reps
Set 2, 67.5 kg for 8 reps
Set 3, 70 kg for 6 reps

Machine isolateral front lat pulldown
Set 1, 62.5 kg for 11 reps
Set 2, 67.5 kg for 7 reps
Set 3, 65 kg for 7 reps

Lat pulldown
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 9 reps
Set 3, 70 kg for 6 reps

Cable shrug
Set 1, 120 kg for 12 reps
Set 2, 130 kg for 12 reps
Set 3, 140 kg for 12 reps

Cable seated low row
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 6 reps

Cable side bend
Set 1, 35 kg for 12 reps
Set 2, 45 kg for 12 reps
Set 3, 55 kg for 12 reps


15 Feb 2011

Machine leg press
Set 1, 210 kg for 12 reps
Set 2, 260 kg for 12 reps
Set 3, 310 kg for 10 reps
Set 4, 60 kg for 42 reps (per leg)

Calf raise
Set 1, 220 kg for 12 reps
Set 2, 270 kg for 12 reps
Set 3, 320 kg for 12 reps

Machine leg curl
Set 1, 30 kg for 12 reps
Set 2, 35 kg for 10 reps
Set 3, 40 kg for 4 reps

Machine abductor
Set 1, 60 kg for 20 reps
Set 2, 60 kg for 20 reps
Set 3, 60 kg for 20 reps

Machine adductor
Set 1, 60 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 60 kg for 12 reps

Machine total abdominal
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 8 reps


17 Feb 2011

Incline dumbbell bench press
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 11 reps
Set 3, 32.5 kg for 7 reps

Incline dumbbell fly
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 10 reps
Set 3, 20 kg for 5 reps

Cable chest press
Set 1, 55 kg for 12 reps
Set 2, 60 kg for 10 reps
Set 3, 65 kg for 6 reps

Smith decline chest press
Set 1, 80 kg for 12 reps
Set 2, 90 kg for 8 reps
Set 3, 100 kg for 4 reps
Set 4, 50 kg for 12 reps

Cable crossover
Set 1, 25 kg for 10 reps
Set 2, 20 kg for 10 reps
Set 3, 15 kg for 12 reps

Dumbbell biceps curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 11 reps
Set 3, 15 kg for 9 reps
Set 4, 17.5 kg for 5 reps

Hammer curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 11 reps
Set 3, 15 kg for 9 reps
Set 4, 17.5 kg for 6 reps


20 Feb 2011

Treadmill
Set 1, 20(Duration), 7.5(Speed), 180(Calories) 2.48km

Dumbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 6 reps
Set 4, 10 kg for 12 reps

Dumbbell front raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 7 reps
Set 3, 12.5 kg for 7 reps

Hammer isolateral shoulder press
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 10 reps
Set 3, 75 kg for 6 reps
Set 4, 50 kg for 8 reps

Cable rear lateral raise
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 10 reps
Set 4, 20 kg for 6 reps

Cable triceps kickback
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 10 reps
Set 3, 25 kg for 6 reps

Cable triceps pushdown
Set 1, 22.5 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 27.5 kg for 10 reps
Set 4, 30 kg for 6 reps


21 Feb 2011

Treadmill
Set 1, 15(Duration), 7.5(Speed), 135(Calories) 1.85km

Barbell bent-over row
Set 1, 55 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 75 kg for 5 reps

Lat pulldown
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 6 reps

Machine isolateral front lat pulldown
Set 1, 62.5 kg for 10 reps
Set 2, 65 kg for 7 reps
Set 3, 67.5 kg for 4 reps
Set 4, 50 kg for 10 reps

Cable seated low row
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 8 reps

Cable shrug
Set 1, 130 kg for 12 reps
Set 2, 140 kg for 12 reps
Set 3, 150 kg for 6 reps
Set 4, 100 kg for 12 reps


22 Feb 11

Treadmill
Set 1, 10(Duration), 7.5(Speed), 100(Calories) 1km

Cable side bend
Set 1, 40 kg for 12 reps
Set 2, 45 kg for 12 reps
Set 3, 50 kg for 12 reps
Set 4, 55 kg for 10 reps

Machine leg curl
Set 1, 30 kg for 12 reps
Set 2, 35 kg for 5 reps
Set 3, 25 kg for 10 reps

Calf raise
Set 1, 220 kg for 12 reps
Set 2, 270 kg for 10 reps
Set 3, 320 kg for 10 reps

Machine adductor
Set 1, 70 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 8 reps

Machine total abdominal
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 70 kg for 6 reps

Machine abductor
Set 1, 70 kg for 12 reps

Machine leg press
Set 1, 220 kg for 12 reps
Set 2, 270 kg for 12 reps
Set 3, 320 kg for 10 reps
Set 4, 70 kg for 42 reps


25 Feb 11

Treadmill
Set 1, 10(Duration), 7.5(Speed), 90(Calories) 1.2km

Dumbbell incline bench press
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 8 reps
Set 3, 32.5 kg for 6 reps

Incline dumbbell fly
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 11 reps
Set 3, 20 kg for 7 reps

Cable crossover
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 5 reps
Set 3, 17.5 kg for 8 reps

Dumbbell biceps curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 6 reps
Set 4, 10 kg for 10 reps

Hammer curl
Set 1, 17.5 kg for 9 reps
Set 2, 15 kg for 10 reps
Set 3, 12.5 kg for 12 reps
Set 4, 10 kg for 15 reps

Cable chest press
Set 1, 55 kg for 12 reps
Set 2, 60 kg for 11 reps
Set 3, 65 kg for 7 reps

Smith decline chest press
Set 1, 80 kg for 12 reps
Set 2, 90 kg for 10 reps
Set 3, 100 kg for 6 reps


26 Feb 11

Cable triceps pushdown
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 12 reps
Set 3, 30 kg for 9 reps
Set 4, 32.5 kg for 5 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 7 reps (+7.5kg x 7)
Set 4, 10 kg for 12 reps

Ccable rear lateral raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 7 reps (+7.5kg x 6)
Set 4, 20 kg for 7 reps (+7.5kg x 6)

Dumbbell front raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 8 reps (+7.5kg x 6)
Set 3, 12.5 kg for 8 reps (+7.5kg x 6)

Hammer isolateral shoulder press
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 11 reps
Set 3, 80 kg for 5 reps
Set 4, 40 kg for 6 reps

Cable triceps kickback
Set 1, 20 kg for 10 reps
Set 2, 22.5 kg for 7 reps
Set 3, 25 kg for 6 reps


28 Feb 11

Treadmill
Set 1, 21(Duration), 7(Speed), 100(Calories) 2.5km

Machine isolateral front lat pulldown
Set 1, 62.5 kg for 11 reps
Set 2, 65 kg for 8 reps
Set 3, 67.5 kg for 6 reps

Cable shrug
Set 1, 100 kg for 12 reps
Set 2, 130 kg for 10 reps
Set 3, 140 kg for 7 reps
Set 4, 80 kg for 42 reps

Barbell bent-over row
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 8 reps
Set 3, 70 kg for 6 reps

Cable side bend
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 12 reps
Set 3, 60 kg for 10 reps

Cable abdominal crunch
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 10 reps
Set 4, 40 kg for 6 reps
Set 5, 20 kg for 25 reps

Cable seated low row
Set 1, 30 kg for 12 reps
Set 2, 35 kg for 10 reps
Set 3, 40 kg for 7 reps

Lat pulldown
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 8 reps
Set 3, 75 kg for 3 reps

Workout for March 2011

2 Mar 11

Treadmill
Set 1, 20(Duration), 7(Speed), 110(Calories) 2.1km

Machine leg curl
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 10 reps

Romanian barbell deadlift
Set 1, 35 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 45 kg for 10 reps

Machine adductor
Set 1, 70 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine leg extension
Set 1, 20 kg for 12 reps (per leg)
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 8 reps

Machine leg press
Set 1, 70 kg for 42 reps (per leg)


4 Mar 11

Treadmill
Set 1, 30(Duration), 5(Speed), 3(Elevation), 100(Calories) 2.5km

Dumbbell incline bench press
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 9 reps
Set 3, 32.5 kg for 6 reps

Incline dumbbell fly
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 11 reps
Set 3, 20 kg for 8 reps

Cable crossover
Set 1, 22.5 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 27.5 kg for 4 reps

Dumbbell biceps curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 11 reps
Set 3, 17.5 kg for 5 reps
Set 4, 10 kg for 15 reps

Hammer curl
Set 1, 17.5 kg for 10 reps
Set 2, 15 kg for 10 reps
Set 3, 12.5 kg for 12 reps
Set 4, 10 kg for 12 reps

Cable chest press
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 6 reps
Set 3, 65 kg for 4 reps

Smith decline chest press
Set 1, 85 kg for 12 reps
Set 2, 95 kg for 9 reps
Set 3, 105 kg for 4 reps
Set 4, 50 kg for 30 reps


5 Mar 11

Treadmill
Set 1, 10(Duration), 8(Speed), 0(Elevation), 95(Calories) 1.3km

Cable triceps pushdown
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 12 reps
Set 3, 30 kg for 10 reps
Set 4, 32.5 kg for 8 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 9 reps (+7.5kg x 10)
Set 4, 10 kg for 12 reps

Cable rear lateral raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 9 reps (+7.5kg x 8)
Set 4, 20 kg for 8 reps (+7.5kg x 8)

Dumbbell front raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 9 reps (+7.5kg x 6)
Set 3, 12.5 kg for 9 reps (+7.5kg x 6)

Hammer isolateral shoulder press
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 75 kg for 6 reps


7 Mar 11

Machine isolateral front lat pulldown
Set 1, 62.5 kg for 12 reps
Set 2, 65 kg for 8 reps
Set 3, 60 kg for 10 reps
Set 4, 30 kg for 15 reps

Cable shrug
Set 1, 100 kg for 10 reps
Set 2, 90 kg for 12 reps
Set 3, 80 kg for 12 reps

Barbell bent-over row
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 9 reps
Set 3, 70 kg for 7 reps

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Cable side bend
Set 1, 55 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 65 kg for 12 reps

Cable seated low row
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 50 kg for 10 reps
Set 4, 60 kg for 10 reps

Machine total abdominal
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 10 reps
Set 3, 75 kg for 6 reps

Lat pulldown
Set 1, 60 kg for 10 reps
Set 2, 65 kg for 8 reps
Set 3, 50 kg for 10 reps


9 Mar 11

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 5 reps
Set 4, 20 kg for 42 reps

Calf raise
Set 1, 150 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 150 kg for 12 reps

Machine adductor
Set 1, 70 kg for 13 reps
Set 2, 70 kg for 13 reps
Set 3, 70 kg for 13 reps

Machine abductor
Set 1, 70 kg for 13 reps
Set 2, 70 kg for 13 reps
Set 3, 70 kg for 13 reps

Machine leg press
Set 1, 230 kg for 12 reps
Set 2, 280 kg for 12 reps
Set 3, 330 kg for 8 reps
Set 4, 80 kg for 42 reps


10 Mar 11

Dumbbell incline bench press
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 9 reps
Set 3, 32.5 kg for 7 reps

Incline dumbbell fly
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 8 reps

Cable crossover
Set 1, 22.5 kg for 12 reps
Set 2, 25 kg for 11 reps
Set 3, 27.5 kg for 6 reps

Dumbbell biceps curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 11 reps
Set 4, 17.5 kg for 6 reps

Hammer curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 10 reps
Set 4, 17.5 kg for 6 reps

Cable chest press
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 8 reps
Set 3, 65 kg for 6 reps

Smith decline chest press
Set 1, 90 kg for 12 reps
Set 2, 100 kg for 10 reps
Set 3, 110 kg for 3 reps


12 Mar 11

Cable triceps pushdown
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 32.5 kg for 10 reps
Set 4, 35 kg for 10 reps
Set 5, 37.5 kg for 6 reps
Set 6, 20 kg for 12 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 10 reps (+7.5kg x 8)

Cable rear lateral raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 8 reps (+10kg x 6)
Set 4, 20 kg for 6 reps (+10kg x 6)
Set 5, 10 kg for 12 reps

Dumbbell front raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps (+7.5kg x 4)
Set 3, 12.5 kg for 10 reps (+7.5kg x 4)

Hammer isolateral shoulder press
Set 1, 70 kg for 12 reps
Set 2, 75 kg for 10 reps
Set 3, 80 kg for 6 reps

Cable triceps kickback
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 10 reps
Set 3, 25 kg for 8 reps


16 Mar 11

Machine isolateral front lat pulldown
Set 1, 62.5 kg for 12 reps
Set 2, 65 kg for 8 reps
Set 3, 67.5 kg for 5 reps
Set 4, 40 kg for 10 reps

Cable shrug
Set 1, 100 kg for 12 reps
Set 2, 120 kg for 10 reps
Set 3, 140 kg for 8 reps

Barbell bent-over row
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 8 reps

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Cable seated low row
Set 1, 40 kg for 12 reps
Set 2, 45 kg for 8 reps
Set 3, 50 kg for 5 reps

Lat pulldown
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 8 reps


17 Mar 11

Dumbbell incline bench press
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 10 reps
Set 3, 32.5 kg for 6 reps

Incline dumbbell fly
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 9 reps

Cable crossover
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 12 reps
Set 3, 25 kg for 5 reps

Cable biceps curl
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 5 reps

Cable chest press
Set 1, 60 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 40 kg for 7 reps

Smith decline chest press
Set 1, 95 kg for 12 reps
Set 2, 100 kg for 5 reps
Set 3, 90 kg for 5 reps
Set 4, 70 kg for 5 reps
Set 5, 50 kg for 5 reps


18 Mar 11

Cable triceps pushdown
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 12 reps
Set 3, 35 kg for 10 reps
Set 4, 37.5 kg for 5 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 11 reps (+7.5kg x 8)

Cable rear lateral raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 10 reps (+7.5kg x 10)
Set 4, 20 kg for 6 reps (+7.5kg x 8)

Dumbbell front raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 12.5 kg for 5 reps

Hammer isolateral shoulder press
Set 1, 65 kg for 12 reps
Set 2, 75 kg for 11 reps
Set 3, 80 kg for 6 reps


19 Mar 11

Dumbbell bent-over row
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 25 kg for 12 reps

Cable shrug
Set 1, 100 kg for 12 reps
Set 2, 110 kg for 12 reps
Set 3, 120 kg for 10 reps
Set 4, 70 kg for 12 reps

Machine isolateral front lat pulldown
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 6 reps
Set 4, 50 kg for 10 reps

Lat pulldown
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 9 reps
Set 3, 70 kg for 5 reps
Set 4, 40 kg for 10 reps


20 Mar 11

Dumbbell incline bench press
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 9 reps
Set 3, 32.5 kg for 8 reps

Incline dumbbell fly
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 9 reps

Cable crossover
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 10 reps
Set 3, 27.5 kg for 7 reps

Machine chest press
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 10 reps
Set 3, 70 kg for 8 reps
Set 4, 80 kg for 6 reps
Set 5, 50 kg for 10 reps


22 Mar 11

Cable triceps pushdown
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 12 reps
Set 4, 35 kg for 12 reps
Set 5, 37.5 kg for 12 reps
Set 6, 40 kg for 6 reps

Dumbbell lateral raise
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 15 kg for 9 reps (+7.5kg x 8)

Cable rear lateral raise
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 22.5 kg for 6 reps
Set 4, 22.5 kg for 6 reps
Set 5, 10 kg for 12 reps

Dumbbell front raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 10 kg for 12 reps

Hammer isolateral shoulder press
Set 1, 75 kg for 12 reps
Set 2, 80 kg for 8 reps
Set 3, 80 kg for 4 reps
Set 4, 50 kg for 8 reps


23 Mar 11

Machine isolateral front lat pulldown
Set 1, 62.5 kg for 12 reps
Set 2, 65 kg for 11 reps
Set 3, 70 kg for 6 reps

Cable shrug
Set 1, 110 kg for 12 reps
Set 2, 120 kg for 12 reps
Set 3, 130 kg for 10 reps
Set 4, 140 kg for 8 reps
Set 5, 150 kg for 6 reps

Barbell bent-over row
Set 1, 62.5 kg for 12 reps
Set 2, 65 kg for 11 reps
Set 3, 70 kg for 9 reps

Cable seated low row
Set 1, 30 kg for 12 reps
Set 2, 35 kg for 12 reps
Set 3, 40 kg for 10 reps
Set 4, 45 kg for 8 reps

Lat pulldown
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 8 reps


25 Mar 11

Smith decline chest press
Set 1, 95 kg for 12 reps
Set 2, 100 kg for 10 reps
Set 3, 105 kg for 8 reps
Set 4, 110 kg for 6 reps

Cable crossover
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 8 reps

Dumbbell biceps curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 8 reps

Barbell bench press
Set 1, 40 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 65 kg for 8 reps
Set 4, 40 kg for 10 reps

Hammer curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 6 reps

Cable chest flye
Set 1, 30 kg for 12 reps
Set 2, 35 kg for 12 reps
Set 3, 40 kg for 8 reps

Incline barbell bench press
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 8 reps
Set 3, 65 kg for 6 reps
Set 4, 40 kg for 10 reps


26 Mar 11

Cycling
Set 1, 15(Duration), 80(Calories) 5.3km

Cable triceps pushdown
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 12 reps
Set 3, 35 kg for 10 reps
Set 4, 37.5 kg for 6 reps

Dumbbell lateral raise
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps (+7.5kg x 8)
Set 3, 15 kg for 8 reps (+7.5kg x 8)

Cable rear lateral raise
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 22.5 kg for 9 reps (+7.5kg x 6)

Hammer isolateral shoulder press
Set 1, 75 kg for 12 reps
Set 2, 80 kg for 10 reps
Set 3, 85 kg for 8 reps
Set 4, 50 kg for 12 reps

Cable front raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 8 reps
Set 3, 12.5 kg for 6 reps
Set 4, 7.5 kg for 20 reps


27 Mar 11

Machine isolateral front lat pulldown
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 8 reps
Set 3, 70 kg for 6 reps

Cable shrug
Set 1, 120 kg for 12 reps
Set 2, 130 kg for 12 reps
Set 3, 140 kg for 12 reps
Set 4, 150 kg for 12 reps

Barbell bent-over row
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 10 reps
Set 3, 70 kg for 7 reps

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Machine total abdominal
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 75 kg for 10 reps

Lat pulldown
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 6 reps
Set 3, 60 kg for 10 reps

29 Mar 2011

Calf raise
Set 1, 100kg for 12 reps
Set 2, 150kg for 12 reps
Set 3, 200kg for 12 reps
Set 4, 250kg for 12 reps
Set 5, 300kg for 12 reps
Set 6, 350kg for 10 reps

Machine leg press
Set 1, 100kg for 12 reps
Set 2, 150kg for 12 reps
Set 3, 200kg for 12 reps
Set 4, 250kg for 12 reps
Set 5, 300kg for 12 reps
Set 6, 350kg for 10 reps
Set 7, 100kg for 42 reps

Machine leg curl
Set 1, 25kg for 12 reps
Set 2, 30kg for 12 reps
Set 3, 35kg for 10 reps
Set 4, 40kg for 4 reps

Machine abductor
Set 1, 60kg for 20 reps
Set 2, 60kg for 20 reps
Set 3, 60kg for 20 reps

Machine adductor
Set 1, 60kg for 20 reps
Set 2, 60kg for 20 reps
Set 3, 60kg for 20 reps


30 Mar 2011

Smith decline chest press
Set 1, 100kg for 12 reps
Set 2, 105kg for 10 reps
Set 3, 110kg for 7 reps

Hammer incline press
Set 1, 50kg for 12 reps
Set 2, 60kg for 10 reps
Set 3, 70kg for 6 reps

Cable chest press
Set 1, 60kg for 12 reps
Set 2, 65kg for 10 reps
Set 3, 70kg for 6 reps

Cable crossover
Set 1, 27.5kg for 12 reps
Set 2, 30kg for 8 reps
Set 3, 32.5kg for 4 reps

Cable chest flye
Set 1, 30kg for 12 reps
Set 2, 35kg for 12 reps
Set 3, 40kg for 7 reps

Dumbbell biceps curl
Set 1, 10kg for 12 reps
Set 2, 12.5kg for 12 reps
Set 3, 15kg for 10 reps

Hammer curl
Set 1, 10kg for 12 reps
Set 2, 12.5kg for 12 reps
Set 3, 15kg for 10 reps


31 Mar 2011

Dumbbell lateral raise
Set 1, 12.5kg for 12 reps
Set 2, 15kg for 11 reps
Set 3, 15kg for 9 reps

Hammer isolateral shoulder press
Set 1, 77.5kg for 12 reps
Set 2, 80kg for 11 reps
Set 3, 85kg for 9 reps

Cable rear lateral raise
Set 1, 20kg for 12 reps
Set 2, 22.5kg for 10 reps
Set 3, 22.5kg for 8 reps

Front plate raise
Set 1, 10kg for 12 reps
Set 2, 15kg for 12 reps
Set 3, 15kg for 12 reps

Cable triceps pulldown
Set 1, 32.5kg for 12 reps
Set 2, 35kg for 12 reps
Set 3, 37.5kg for 10 reps
Set 4, 40kg for 6 reps

Workout April 2011

4 Apr 11

Treadmill
Set 1, 20(Duration), 6.5(Speed), 0(Elevation), 90(Calories) 2.15km

Cable leg press
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 12 reps
Set 5, 70 kg for 42 reps

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 5 reps

Calf raise
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 12 reps
Set 5, 300 kg for 10 reps

Machine adductor
Set 1, 70 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine abductor
Set 1, 70 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps


6 Apr 11

Treadmill
Set 1, 30(Duration), 7.7(Speed), 0(Elevation), 285(Calories) 3.85km

Dumbbell pull-over
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 10 reps
Set 3, 25 kg for 8 reps

Incline dumbbell fly
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 20 kg for 7 reps

Cable crossover
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 32.5 kg for 7 reps

Dumbbell biceps curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 11 reps

Hammer curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 12 reps

Incline barbell bench press
Set 1, 62.5 kg for 12 reps
Set 2, 65 kg for 8 reps
Set 3, 67.5 kg for 6 reps

Smith decline chest press
Set 1, 60 kg for 12 reps
Set 2, 100 kg for 12 reps
Set 3, 110 kg for 10 reps
Set 4, 120 kg for 4 reps


8 Apr 11

Cable triceps pushdown
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 12 reps
Set 4, 40 kg for 4 reps

Dumbbell lateral raise
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 4 reps (+7.5kg x 8 reps)

Cable rear lateral raise
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 11 reps
Set 3, 25 kg for 4 reps
Set 4, 12.5 kg for 9 reps

Front plate raise
Set 1, 15 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 10 kg for 20 reps

Hammer isolateral shoulder press
Set 1, 80 kg for 12 reps
Set 2, 85 kg for 10 reps
Set 3, 90 kg for 5 reps


9 Apr 11

Machine isolateral front lat pulldown
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 10 reps
Set 3, 75 kg for 6 reps

Cable shrug
Set 1, 140 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 160 kg for 10 reps
Set 4, 170 kg for 8 reps

Barbell bent-over row
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 75 kg for 6 reps (+55kg x 8 reps)

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Cable side bend
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 70 kg for 10 reps

Machine total abdominal
Set 1, 70 kg for 12 reps
Set 2, 75 kg for 10 reps
Set 3, 80 kg for 5 reps

Lat pulldown
Set 1, 65 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 50 kg for 12 reps


11 Apr 11

Treadmill
Set 1, 15(Duration), 6.5(Speed), 0(Elevation)

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 6 reps

Calf raise
Set 1, 150 kg for 12 reps
Set 2, 200 kg for 12 reps
Set 3, 250 kg for 12 reps
Set 4, 300 kg for 10 reps

Machine abductor
Set 1, 70 kg for 13 reps
Set 2, 70 kg for 13 reps
Set 3, 70 kg for 13 reps

Machine leg extension
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 10 reps
Set 4, 15 kg for 12 reps

Machine leg press
Set 1, 150 kg for 12 reps
Set 2, 200 kg for 12 reps
Set 3, 250 kg for 12 reps
Set 4, 300 kg for 8 reps


20 Apr 11

Smith decline chest press
Set 1, 40 kg for 12 reps
Set 2, 100 kg for 10 reps
Set 3, 105 kg for 6 reps
Set 4, 80 kg for 9 reps

Cable crossover
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 6 reps
Set 3, 25 kg for 10 reps

Dumbbell biceps curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 9 reps

Hammer curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 9 reps

Cable chest press
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 60 kg for 6 reps

Cable chest flye
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 8 reps

Incline barbell bench press
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 70 kg for 7 reps


22 Apr 11

Dumbbell incline rear raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 10 reps

Cable triceps pushdown
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 8 reps
Set 3, 20 kg for 10 reps

Dumbbell lateral raise
Set 1, 5 kg for 12 reps
Set 2, 7.5 kg for 12 reps
Set 3, 10 kg for 12 reps
Set 4, 12.5 kg for 12 reps
Set 5, 7.5 kg for 12 reps

Plate front raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 15 kg for 10 reps

Bar upright row
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 12 reps

Hammer isolateral shoulder press
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 80 kg for 8 reps


23 Apr 11

Machine isolateral front lat pulldown
Set 1, 60 kg for 12 reps
Set 2, 62.5 kg for 12 reps
Set 3, 65 kg for 9 reps

Cable shrug
Set 1, 110 kg for 12 reps
Set 2, 130 kg for 12 reps
Set 3, 150 kg for 10 reps
Set 4, 170 kg for 6 reps

Barbell bent-over row
Set 1, 55 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 65 kg for 8 reps
Set 4, 55 kg for 8 reps

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Cable side bend
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 10 reps

Machine total abdominal
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 6 reps

Lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 12 reps
Set 3, 60 kg for 10 reps
Set 4, 65 kg for 10 reps

---

Added on May 1, 2011, 9:27 pmTwo weeks into deloading.
Recuperating from a bad cough and cold.

This post has been edited by felixlhy: May 1 2011, 09:27 PM

Workout summary for May 2011

2 May 2011

Treadmill
Set 1, 15(Duration), 8(Speed), 0(Elevation), 150(Calories) 2km

Dumbbell pull-over
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 6 reps

Standing biceps curl
Set 1, 15 kg for 20 reps
Set 2, 15 kg for 18 reps
Set 3, 15 kg for 16 reps

Dumbbell incline bench press
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 8 reps

Incline dumbbell fly
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 10 reps

Cable crossover
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 20 kg for 10 reps
Set 4, 25 kg for 6 reps

Dumbbell biceps curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 11 reps
Set 3, 15 kg for 6 reps

Barbell bench press
Set 1, 40 kg for 12 reps
Set 2, 60 kg for 6 reps
Set 3, 50 kg for 6 reps

Hammer curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 10 reps

Smith decline chest press
Set 1, 60 kg for 12 reps
Set 2, 80 kg for 10 reps
Set 3, 100 kg for 5 reps
Set 4, 30 kg for 20 reps


3 May 2011

Treadmill
Set 1, 20(Duration), 8(Speed), 0(Elevation), 175(Calories) 2.5km


Dumbbell incline rear raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 12 reps
Set 4, 17.5 kg for 6 reps

Cable triceps pushdown
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 15 kg for 10 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 15 kg for 6 reps
Set 4, 7.5 kg for 20 reps

Front plate raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 20 reps
Set 3, 15 kg for 12 reps
Set 4, 10 kg for 12 reps

Hammer isolateral shoulder press
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 10 reps
Set 4, 80 kg for 6 reps


4 May 2011

Step machine
Set 1, 25(Duration), 3(Resistance), 150(Calories) 82 floors

Machine isolateral front lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 60 kg for 6 reps

Cable shrug
Set 1, 60 kg for 12 reps
Set 2, 120 kg for 12 reps
Set 3, 140 kg for 10 reps
Set 4, 150 kg for 6 reps

Barbell bent-over row
Set 1, 55 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 65 kg for 10 reps
Set 4, 70 kg for 6 reps

Machine total abdominal
Set 1, 40 kg for 60 reps
Set 2, 40 kg for 50 reps
Set 3, 40 kg for 50 reps
Set 4, 30 kg for 50 reps


5 May 2011

Treadmill
Set 1, 18(Duration), 8(Speed), 0(Elevation), 215(Calories) 2.5km

Machine leg curl
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 8 reps

Calf raise
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 10 reps
Set 5, 50 kg for 42 reps

Machine adductor
Set 1, 50 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 60 kg for 10 reps

Machine abductor
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 10 reps

Machine leg press
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 10 reps
Set 5, 50 kg for 42 reps


6 May 2011

Treadmill
Set 1, 18(Duration), 8.1(Speed), 0(Elevation), 215(Calories) 2.5km

Step machine
Set 1, 17(Duration), 3(Resistance), 120(Calories) 50 floors

Dumbbell pull-over
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 27.5 kg for 7 reps

Smith decline chest press
Set 1, 90 kg for 12 reps
Set 2, 100 kg for 9 reps
Set 3, 110 kg for 5 reps

Standing biceps curl
Set 1, 15 kg for 20 reps
Set 2, 15 kg for 20 reps
Set 3, 15 kg for 20 reps

Incline dumbbell fly
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 12 reps
Set 4, 17.5 kg for 9 reps

Cable crossover
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 5 reps
Set 4, 15 kg for 20 reps

Dumbbell biceps curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 8 reps
Set 3, 12.5 kg for 10 reps

Hammer curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 8 reps

Incline barbell bench press
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 10 reps
Set 3, 80 kg for 6 reps

Smith chest press
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 9 reps
Set 3, 60 kg for 5 reps


7 May 2011

Dumbbell incline rear raise
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 7 reps

Cable triceps pushdown
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 25 kg for 12 reps
Set 4, 30 kg for 10 reps
Set 5, 35 kg for 6 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 11 reps
Set 3, 15 kg for 7 reps
Set 4, 5 kg for 20 reps
Set 5, 5 kg for 20 reps

Cable rear lateral raise
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 12 reps
Set 3, 25 kg for 5 reps
Set 4, 10 kg for 15 reps

Front plate raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 10 kg for 20 reps

Hammer isolateral shoulder press
Set 1, 70 kg for 12 reps
Set 2, 80 kg for 10 reps
Set 3, 90 kg for 6 reps

Overhead bar press
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 20 reps
Set 3, 20 kg for 12 reps
Set 4, 15 kg for 20 reps


10 May 2011

Treadmill
Set 1, 23(Duration), 8(Speed), 0(Elevation), 220(Calories) 3km

Machine isolateral front lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 11 reps
Set 3, 70 kg for 5 reps

Cable shrug
Set 1, 130 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 170 kg for 9 reps
Set 4, 200 kg for 4 reps
Set 5, 100 kg for 12 reps

Barbell bent-over row
Set 1, 55 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 75 kg for 6 reps
Set 4, 35 kg for 20 reps

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Machine total abdominal
Set 1, 30 kg for 50 reps
Set 2, 30 kg for 50 reps
Set 3, 30 kg for 50 reps

Lat pulldown
Set 1, 55 kg for 12 reps
Set 2, 65 kg for 11 reps
Set 3, 75 kg for 4 reps
Set 4, 30 kg for 20 reps


11 May 2011

Treadmill
Set 1, 25(Duration), 8(Speed), 0(Elevation), 235(Calories) 3.3km

Machine leg curl
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 10 reps
Set 4, 15 kg for 30 reps

Calf raise
Set 1, 150 kg for 12 reps
Set 2, 250 kg for 12 reps
Set 3, 350 kg for 10 reps
Set 4, 50 kg for 42 reps

Machine adductor
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 70 kg for 10 reps

Machine abductor
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps
Set 4, 30 kg for 50 reps

Machine leg press
Set 1, 150 kg for 12 reps
Set 2, 250 kg for 12 reps
Set 3, 350 kg for 10 reps
Set 4, 50 kg for 42 reps


12 May 2011

Standing biceps curl
Set 1, 15 kg for 20 reps
Set 2, 20 kg for 18 reps
Set 3, 25 kg for 12 reps

Incline dumbbell fly
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 10 reps

Cable crossover
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 6 reps
Set 4, 15 kg for 20 reps

Hammer curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 11 reps
Set 3, 17.5 kg for 10 reps

Barbell bench press
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 8 reps
Set 3, 50 kg for 12 reps

Incline barbell bench press
Set 1, 50 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 80 kg for 7 reps

Smith decline chest press
Set 1, 90 kg for 12 reps
Set 2, 100 kg for 10 reps
Set 3, 110 kg for 6 reps


13 May 2011

Treadmill
Set 1, 30(Duration), 8(Speed), 0(Elevation), 290(Calories) 4km

Dumbbell incline rear raise
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 10 reps
Set 4, 7.5 kg for 20 reps

Dumbbell lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 8 reps
Set 4, 5 kg for 20 reps

Hammer isolateral shoulder press
Set 1, 70 kg for 12 reps
Set 2, 80 kg for 12 reps
Set 3, 90 kg for 9 reps
Set 4, 100 kg for 4 reps
Set 5, 40 kg for 20 reps

Overhead bar press
Set 1, 10 kg for 20 reps
Set 2, 15 kg for 20 reps
Set 3, 20 kg for 15 reps
Set 4, 25 kg for 12 reps
Set 5, 15 kg for 12 reps

Smith behind neck shrug
Set 1, 20 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 60 kg for 12 reps
Set 4, 40 kg for 20 reps

Cable front raise
Set 1, 5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12. kg for 10 reps


14 May 2011

Dumbbell bent-over row
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 12 reps

Machine isolateral front lat pulldown
Set 1, 30 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 70 kg for 12 reps

Barbell bent-over row
Set 1, 40 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 10 reps
Set 4, 40 kg for 20 reps

Cable seated low row
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 12 reps
Set 4, 40 kg for 12 reps

Lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 12 reps


17 May 2011

Treadmill
Set 1, 30(Duration), 8(Speed), 0(Elevation), 290(Calories) 4km

Dumbbell pull-over
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 4 reps

Smith decline chest press
Set 1, 100 kg for 9 reps
Set 2, 100 kg for 6 reps
Set 3, 80 kg for 10 reps
Set 4, 50 kg for 20 reps

Standing biceps curl
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 20 kg for 12 reps
Set 4, 25 kg for 12 reps
Set 5, 30 kg for 10 reps
Set 6, 35 kg for 10 reps

Incline dumbbell fly
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 10 reps
Set 4, 22.5 kg for 10 reps
Set 5, 12.5 kg for 15 reps

Cable crossover
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 6 reps
Set 4, 20 kg for 12 reps

Incline barbell bench press
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 80 kg for 10 reps
Set 4, 90 kg for 6 reps
Set 5, 60 kg for 12 reps

Smith chest press
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 60 kg for 10 reps
Set 4, 70 kg for 6 reps


18 May 2011

Treadmill
Set 1, 30(Duration), 8(Speed), 0(Elevation), 290(Calories) 4km

Dumbbell incline rear raise
Set 1, 17.5 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 17.5 kg for 12 reps

Dumbbell lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 12 reps
Set 4, 7.5 kg for 15 reps

Cable rear lateral raise
Set 1, 5 kg for 12 reps
Set 2, 7.5 kg for 12 reps
Set 3, 10 kg for 6 reps
Set 4, 3.75 kg for 25 reps

Hammer isolateral shoulder press
Set 1, 80 kg for 12 reps
Set 2, 90 kg for 10 reps
Set 3, 100 kg for 3 reps
Set 4, 50 kg for 12 reps

Overhead bar press
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 25 kg for 10 reps
Set 4, 15 kg for 20 reps


19 May 2011

Barbell bent-over row
Set 1, 60 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 10 reps
Set 4, 30 kg for 25 reps

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Cable seated low row
Set 1, 30 kg for 12 reps
Set 2, 35 kg for 12 reps
Set 3, 40 kg for 12 reps
Set 4, 45 kg for 8 reps
Set 5, 20 kg for 20 reps

Lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 10 reps
Set 4, 40 kg for 20 reps

Smith behind neck shrug
Set 1, 30 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 80 kg for 8 reps
Set 4, 20 kg for 20 reps


20 May 2011

Treadmill
Set 1, 37(Duration), 8(Speed), 0(Elevation), 360(Calories) 5km

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 6 reps

Cable abdominal crunch
Set 1, 30 kg for 50 reps
Set 2, 40 kg for 50 reps
Set 3, 50 kg for 25 reps

Calf raise
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 12 reps
Set 5, 300 kg for 10 reps
Set 6, 350 kg for 10 reps
Set 7, 50 kg for 42 reps

Machine adductor
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine abductor
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine leg press
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 12 reps
Set 5, 300 kg for 10 reps
Set 6, 350 kg for 10 reps
Set 7, 50 kg for 42 reps


21 May 2011

Dumbbell pull-over
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 3 reps

Standing biceps curl
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 10 reps
Set 4, 35 kg for 6 reps

Incline dumbbell fly
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 22.5 kg for 8 reps

Incline barbell bench press
Set 1, 70 kg for 12 reps
Set 2, 80 kg for 12 reps
Set 3, 90 kg for 6 reps (+1 pause rep)

Hammer curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 12 reps

Smith decline chest press
Set 1, 90 kg for 12 reps
Set 2, 100 kg for 10 reps
Set 3, 110 kg for 6 reps
Set 4, 60 kg for 15 reps


22 May 2011

Treadmill
Set 1, 41(Duration), 8(Speed), 0(Elevation), 395(Calories) 5.5km

Dumbbell incline rear raise
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 20 kg for 12 reps
Set 4, 10 kg for 12 reps

Plate front raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 10 kg for 12 reps

Dumbbell lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 12 reps
Set 4, 15 kg for 10 reps
Set 5, 7.5 kg for 12 reps

Shrug
Set 1, 10 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 25 kg for 12 reps

Dumbbell shoulder press
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 7 reps
Set 4, 10 kg for 20 reps

Overhead bar press
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 12 reps
Set 4, 35 kg for 8 reps

Smith behind neck shrug
Set 1, 40 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 80 kg for 10 reps
Set 4, 40 kg for 15 reps


23 May 2011

Treadmill
Set 1, 41(Duration), 8(Speed), 0(Elevation), 395(Calories) 5.5km

Hammer incline chest press
Set 1, 40 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 80 kg for 12 reps
Set 4, 100 kg for 6 reps

Cable crossover
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 20 kg for 12 reps sprained bicep

Barbell bench press
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 9 reps
Set 3, 80 kg for 6 reps

Smith decline chest press
Set 1, 80 kg for 12 reps
Set 2, 100 kg for 9 reps
Set 3, 100 kg for 6 reps


24 May 2011

Treadmill
Set 1, 41(Duration), 8(Speed), 0(Elevation), 395(Calories) 5.5km

Dumbbell incline rear raise
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 15 kg for 12 reps

Dumbbell lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 12 reps
Set 4, 5 kg for 15 reps

Hammer isolateral shoulder press
Set 1, 80 kg for 12 reps
Set 2, 90 kg for 11 reps
Set 3, 90 kg for 7 reps
Set 4, 30 kg for 12 reps


26 May 2011

Treadmill
Set 1, 41(Duration), 8(Speed), 0(Elevation), 395(Calories) 5.5km

Machine isolateral front lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 70 kg for 11 reps
Set 3, 90 kg for 4 reps
Set 4, 80 kg for 6 reps

Neutral-grip pullup
Set 1, 35 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 15 kg for 12 reps

Hammer shrug
Set 1, 30 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 80 kg for 12 reps
Set 4, 60 kg for 15 reps

Back raise
Set 1, 0 kg for 13 reps
Set 2, 0 kg for 13 reps
Set 3, 0 kg for 13 reps

Machine total abdominal
Set 1, 30 kg for 80 reps
Set 2, 40 kg for 40 reps
Set 3, 50 kg for 20 reps

Cable seated low row
Set 1, 35 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 45 kg for 12 reps
Set 4, 20 kg for 20 reps


27 May 2011

Treadmill
Set 1, 41(Duration), 8(Speed), 0(Elevation), 395(Calories) 5.5km

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 7 reps
Set 4, 20 kg for 25 reps

Calf raise
Set 1, 200 kg for 14 reps
Set 2, 200 kg for 20 reps
Set 3, 200 kg for 20 reps

Machine adductor
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine abductor
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine leg press
Set 1, 250 kg for 14 reps
Set 2, 250 kg for 14 reps
Set 3, 250 kg for 16 reps


28 May 2011

Dumbbell pull-over
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 10 reps

Incline dumbbell fly
Set 1, 15 kg for 14 reps
Set 2, 17.5 kg for 14 reps
Set 3, 20 kg for 12 reps

Incline barbell bench press
Set 1, 70 kg for 12 reps
Set 2, 80 kg for 11 reps
Set 3, 80 kg for 9 reps

Hammer curl
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 7 reps

Cable biceps curl
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 25 kg for 10 reps

Smith decline chest press
Set 1, 90 kg for 12 reps
Set 2, 100 kg for 12 reps
Set 3, 110 kg for 12 reps
Set 4, 120 kg for 4 reps


31 May 2011

Treadmill
Set 1, 43(Duration), 8.3(Speed), 0(Elevation), 430(Calories) 6km

Dumbbell incline rear raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 12 reps

Cable triceps pushdown
Set 1, 15 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 12 reps
Set 4, 35 kg for 12 reps
Set 5, 40 kg for 10 reps
Set 6, 15 kg for 20 reps

Dumbbell lateral raise
Set 1, 7.5 kg for 14 reps
Set 2, 10 kg for 14 reps
Set 3, 12.5 kg for 14 reps
Set 4, 15 kg for 10 reps
Set 5, 7.5 kg for 20 reps

Hammer shrug
Set 1, 50 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 90 kg for 12 reps
Set 4, 110 kg for 10 reps
Set 5, 50 kg for 25 reps

Hammer isolateral shoulder press
Set 1, 80 kg for 12 reps
Set 2, 90 kg for 12 reps
Set 3, 100 kg for 9 reps

Hi.

I only have a couple of 5kg dumbells.

I can still do bench press correct?

How many reps should I do?

At the moment, 4 sets of 25 reps only.
Really challenging

And normal dumbell lifting 1 set of 50 reps.

This post has been edited by Raikkonen: Jun 6 2011, 01:09 PM

29 August 2012

Chest
BB flat bench press 50kg
DB fly 12.5kg
DB flat bench press 15kg

Biceps
DB curl 7.5kg
DB hammer 10kg

31 August 2012

Shoulder
BB shoulder press 30kg
BB front raise 10kg
BB upright row 40kg
DB lateral raise 7.5kg
DB rear raise 7.5kg

Triceps
BB overhead press 20kg

1 September 2012

Back
Pull ups 30lb
BB dead lift 40kg
BB low row 40kg
DB reverse fly 7.5kg
Plate shrug 20kg