Chest day 27-09-2009

Flat db bench press(per arm)
20lbs x 20
30 x 15
40 x 12
50 x 8 x 3
55 x 8
25 x 12

Inclined barbell bench press
55lbs x 17
75 x 12
85 x 12
85 x 10

Declined machine chest press(per arm)
32.5kgs x 11
32.5 x 5 + 22.5 x 12
27.5 x 12
32.5 x 6 + 27.5 x 6

Cable crossover(per arm)
8.75kgs x 12
11.25 x 12 x 2
8.75 x 12

Duration of training: 78mins

Cardio HIIT 30 mins

Rest between each sets: around 70 secs


Note:
-

Arms day 30-09-2009

Db concentration curls(per arm weight)
25lbs x 20
35 x 8 + 30 x 4
35 x 6 + 30 x 3
35 x 3 + 30 x 3 + 25 x 4

*superset with*

Dips
BW x 12
BW x 15
BW x 13
BW x 15



Preacher's curl
30lbs x 20
40 x 15
50 x 7 + 40 x 5 + 30 x 5

*superset with*

Overhead two arm db triceps extensions
30lbs x 15
35 x 12
40 x 12



Db curls(per arm weight)
20lbs x 12 x 3

*superset with*

Closed grip bench press
55lbs x 15
75 x 13
95 x 11



Duration of workout: 62mins

Cardio HIIT 30 mins

Notes:
-

Shoulder/Abs day 01-10-2009


Db shoulder press(per arm weight)
25lbs x 12 x 2
30 x 12
35 x 10

*superset with*

Declined situps
BW x 21 x 3



Seated barbell shoulder press
45lbs x 20
55 x 16
65 x 15
75 x 13
85 x 10 x 2
85 x 9



Bent over rear delt(per arm weight)
15lbs x 15
15lbs x 16
15lbs x 17
15lbs x 18

*superset with*

Reverse crunch
BW x 20
BW x 18
BW x 20



Db lateral raise(per arm weight)
20lbs x 6 + 15 x 7
20 x 6 + 15 x 10
15 x 10 + 10 x 7
15 x 11 + 10 x 8

*superset with*

Abs crunch
BW x 16 x 3




Duration of workout: 75mins

Note:
- aikz, intend to change back to 3 times a week soon, how should i revamp all this? help!

Legs day 02-10-2009

Squats
45lbs x 12
85 x 10
115 x 10
145 x 5
165 x 5 x 2
175 x 5 x 2
185 x 5 x 2

Leg extensions
55kgs x 12
57.5 x 12
60 x 12
62.5 x 10

Leg curls
55kgs x 12
57.5 x 12
60 x 12
62.5 x 12

Calf presses
270lbs x 21
320 x 21
340 x 21 x 4



Cardio HIIT 15 mins


Rest between each sets: avg 60secs

Duration of training: 62mins

Notes:
-

Back day 03-10-2009

Deadlift
65lbs x 12
85 x 12
105 x 5
135 x 5
165 x 5
195 x 3
215 x 2
235 x 1
205 x 5 x 3

Barbell rows
65lbs x 12
75 x 15 x 2
80 x 12

Wide grip lat pulldowns
47lbs x 10 + 40 x 5
47 x 5 + 40 x 7
40 x 12
40 x 9 + 33 x 8

Hammer strength rows(per arm)
25kgs x 12 x 3
15 x 25

Closed grip pulldowns
57lbs x 12
67 x 5 + 57 x 7
57 x 10 + 47 x 5
57 x 10 + 47 x 5

Plate shrugs(per arm)
35lbs x 18
45 x 18

Machine shrugs
135lbs x 20
225 x 18
315 x 10


Rest between each sets: 75secs

Duration of training: 88mins

Notes:
-

Chest day 04-09-2009

Flat db bench press(per arm)
20lbs x 20
30 x 15
40 x 13
50 x 10 x 3
55 x 8
25 x 12

Inclined barbell bench press
55lbs x 20
75 x 15
85 x 15
90 x 11

Declined machine chest press(per arm)
35kgs x 9 + 32.5x3
32.5 x 5 + 27.5 x 7
22.5 x 6 + 27.5 x 7
22.5 x 11

Db Flyes(per arm)
20lbs x 12 x 3

Duration of training: 73mins

Cardio HIIT 29 mins (damn..kena halau)

Rest between each sets: around 70 secs


Note:
-

Arms day 07-10-2009

Db concentration curls(per arm weight)
25lbs x 20
35 x 9 + 30 x 4
35 x 7 + 30 x 2
35 x 5 + 30 x 3

*superset with*

Dips
BW x 13
BW x 15
BW x 13
BW x 12



Preacher's curl
40lbs x 15 x 2
50 x 4 + 40 x 10

*superset with*

Overhead two arm db triceps extensions
30lbs x 15
35 x 13
40 x 12



Db curls(per arm weight)
25lbs x 12 x 3

*superset with*


Closed grip bench press
55lbs x 15
75 x 14
95 x 10



Duration of workout: 61mins

Cardio HIIT 30 mins

Notes:
-

This post has been edited by kaspersky-fan: Oct 28 2009, 01:13 AM

Shoulder/Abs day 08-10-2009


Seated barbell shoulder press
45lbs x 21
55 x 17
65 x 16
75 x 14
85 x 11
85 x 10
90 x 8



Bent over rear delt(per arm weight)
15lbs x 16
15lbs x 17
15lbs x 18
15lbs x 19

*superset with*

Declined situps
BW x 21 x 3



Db shoulder press(per arm weight)
25lbs x 13
30 x 12
30 x 11
30 x 10

*superset with*

Reverse crunch
BW x 20
BW x 20
BW x 20



Db lateral raise(per arm weight)
20lbs x 6 + 15 x 7
20 x 6 + 15 x 10
15 x 10 + 10 x 6
15 x 10 + 10 x 10

*superset with*

Abs crunch
BW x 12 x 3




Duration of workout: 68mins

Note:
- none

Legs day 09-10-2009

Legs Press
180lbs x 10
220 x 11
250 x 10 x 10

Leg curls
57.5kgs x 12
60 x 12
62.5 x 10
55kgs x 11

Leg extensions
57.5kgs x 12
60 x 12
62.5 x 12
65 x 12

Calf presses
290lbs x 21
340 x 21
360 x 21
360 x 18
360 x 20
360 x 21


Cardio HIIT 30 mins


Rest between each sets: avg 55secs

Duration of training: 52mins

Notes:
-

Back day 10-10-2009

Deadlift
65lbs x 12
85 x 12
105 x 5
135 x 5
165 x 5
205 x 3
225 x 2
245 x 1
215 x 5 x 3

Barbell rows
65lbs x 16
75 x 13
80 x 12
80 x 6 + 65 x 8

Wide grip lat pulldowns
47lbs x 12 + 40 x 5
47 x 7 + 40 x 7
47 x 7 + 40 x 7
47 x 7 + 40 x 6 + 33 x 6

Hammer strength rows(per arm)
25kgs x 12 x 3
27.5 x 8 + 17.5 x 12

Closed grip pulldowns
67lbs x 8 + 57 x 4
67 x 6 + 57 x 6
57 x 12 + 47 x 5
57 x 10 + 47 x 8

Plate shrugs(per arm)
35lbs x 18
45 x 20

Machine shrugs
135lbs x 22
225 x 18
315 x 10


Rest between each sets: 75secs

Duration of training: 90mins

Notes:
-

Chest day 11-09-2009

Flat db bench press(per arm)
20lbs x 20
30 x 16
40 x 14
50 x 11 x 3
55 x 9
25 x 12

Inclined barbell bench press
55lbs x 15
75 x 12
85 x 12
65 x 15

Db flyes(per arm)
20 lbs x 12 x 2
15 x 12
25 x 12

Declined machine chest press(per arm)
25 kgs x 12
30 x 12 x 2



Duration of training: 77mins

Cardio HIIT 30 mins

Rest between each sets: around 70 secs


Note:
-


This post has been edited by kaspersky-fan: Oct 28 2009, 01:14 AM

Arms day 21-10-2009

Db concentration curls(per arm weight)
25lbs x 20
30 x 10 + 25 x 3
30 x 7 + 25 x 5
30 x 7 + 25 x 5

*superset with*

Dips
BW x 12
BW x 13
BW x 14
BW x 12



EZ barbell curl
40lbs x 15 x 2
30 x 20

*superset with*

Closed grip bench press
55lbs x 15
70 x 12
85 x 12



Db curls(per arm weight)
20lbs x 12 x 2
15 x 15

*superset with*

Overhead two arm db triceps extensions
25lbs x 15
30 x 12 x 2


Duration of workout: 54mins


Notes:
-

Legs/Shoulders day 22-10-2009

Squats
45lbs x 12
80 x 12
105 x 12
135 x 5
155 x 5
135 x 5

Calf presses
180lbs x 22
230 x 21
250 x 22 x 2

Seated barbell shoulder press
45lbs x 21
55 x 17
65 x 15
75 x 10 x 2

Db lateral raise
10lbs x 20
15 x 10 + 10 x 5
15 x 10 + 10 x 10
15 x 10 + 10 x 5
10 x 15

Declined situps
BW+10lbs x 21 x 2

Cardio HIIT 15 mins


Duration of training: 65mins

Notes:
-

This post has been edited by kaspersky-fan: Oct 28 2009, 01:19 AM

Back day 26-10-2009

Deadlift
65lbs x 12
85 x 12
105 x 5
135 x 5
165 x 5
185 x 3
205 x 2
225 x 1
185 x 5 x 3

Barbell rows
65lbs x 12 x 2
75 x 12

Wide grip lat pulldowns
47lbs x 8 + 40 x 4
40 x 12
33 x 12

Hammer strength rows(per arm)
20kgs x 12
15 x 12
15 x 15

Closed grip pulldowns
57lbs x 12
67 x 6 + 57 x 4
57 x 10

Plate shrugs(per arm)
35lbs x 15

Machine shrugs
135lbs x 12
225 x 12
135 x 12


Rest between each sets: 65secs

Duration of training: 80mins

Notes:
-

Chest/Biceps day 29-09-2009

Flat db bench press(per arm)
25lbs x 20
35 x 15
45 x 12 x 2
45 x 8

Preacher's curl
40lbs x 15 x 2
40 x 12

Inclined barbell bench press
55lbs x 12
65 x 12
75 x 12

Db concentration curls(per arm weight)
25lbs x 16
30 x 7 + 25 x 3
30 x 5 + 25 x 3

Declined machine chest press(per arm)
30kgs x 12 x 2
32.5 x 12

Reverse Crunch
BW x 16 x 3

Duration of workout: 68mins

Cardio HIIT 30 mins

Legs/Shoulders day 31-10-2009

Squats
45lbs x 10
80 x 12
135 x 8
155 x 5
175 x 5
155 x 5 x 3

Calf presses
230lbs x 22
270 x 22
320 x 20 x 2

Seated barbell shoulder press
45lbs x 21
65 x 15
85 x 12 x 2
95 x 8

Db lateral raise
15lbs x 18
15 x 18 + 10 x 5
15 x 10 + 10 x 8
15 x 15 + 10 x 5
15 x 10 + 10 x 5

Declined situps
BW x 21 x 3

Cardio HIIT 30 mins


Duration of training: 75mins

Notes:
-

Back/Triceps day 03-11-2009

Deadlift
65lbs x 12
105 x 8
135 x 5
175 x 5
205 x 3
235 x 2
265 x 1
205 x 5 x 3

Wide grip lat pulldowns
47lbs x 10 + 40 x 5
40 x 12
40 x 12
67lbs x 5 (closed grip)



Hammer strength rows(per arm)
22.5kgs x 12
17.5 x 12
20 x 12

*superset with*

Dips
BW x 12 x 3




Closed grip bench press
55lbs x 12
75 x 12
95 x 12




Overhead two arm db triceps extension(per db)
30lbs x 12 x 2
35 x 12

*superset with*

Abs crunch
BW x 12 x 3



Plate shrugs(per arm)
35lbs x 15
45 x 15

Machine shrugs
135lbs x 12
225 x 15


Rest between each sets: 65secs

Duration of training: 89mins

Notes:
-

Chest/Biceps day 06-11-2009

Flat db bench press(per arm)
25lbs x 20
35 x 15
45 x 12
50 x 10 x 2
50 x 9

Db concentration curls(per arm weight)
25lbs x 18
35 x 6 + 30 x 3
35 x 2 + 30 x 3 + 25 x 5

Inclined barbell bench press
55lbs x 20
75 x 12
95 x 10

Preacher's curl
40lbs x 15,
50 x 7 + 40 x 7
40 x 12
15 x 12 (per arm using db)


Declined machine chest press(per arm)
32.5kgs x 15
32.5 x 13
32.5 x 12

*superset with*

Reverse Crunch
BW x 18 x 3





Duration of workout: 83mins

Cardio HIIT 30 mins

This post has been edited by kaspersky-fan: Nov 13 2009, 01:31 AM

Legs/Shoulders day 08-11-2009

Cardio HIIT 30 mins

Squats
45lbs x 12
80 x 12
135 x 10
155 x 5
175 x 5 x 2
180 x 5

Seated barbell shoulder press
45lbs x 25
65 x 16
85 x 12
95 x 8
85 x 9
85 x 5



Db lateral raise
15lbs x 20
15 x 18 + 10 x 5
15 x 15 + 10 x 5
15 x 18 + 10 x 5
15 x 15 + 10 x 5

*superset with*

Declined situps
BW x 21 x 3




Duration of training: 66mins

Notes:
- missed calf presses...was late to gym

Back/Triceps day 10-11-2009

Deadlift
65lbs x 12
105 x 8
135 x 5
175 x 5
205 x 3
235 x 2
265 x 1
205 x 5 x 3



Closed grip lat pulldowns
67lbs x 12
67 x 8 + 57 x 4
57 x 8 + 67 x 2 + 47 x 5



Closed grip bench press
55lbs x 12
75 x 13
100 x 12



Hammer strength rows(per arm)
25kgs x 12
22.5 x 15
22.5 x 12



Dips
BW x 13 x 3

*superset with*

Abs crunch
BW x 12 x 3



Overhead two arm db triceps extension(per db)
30lbs x 12
35 x 12
40 x 10



Plate shrugs(per arm)
35lbs x 15
45 x 15

Machine shrugs
135lbs x 15
225 x 16
135 x 15


Rest between each sets: 65secs

Duration of training: 88mins

Notes:
-

---

Added on November 13, 2009, 1:37 amNote: From now on, all non training days will include a 30-60 minute cardio

This post has been edited by kaspersky-fan: Nov 13 2009, 01:37 AM