Deadlift 8x3x20kg
Toelift 12X3x20kg
Hammer Curls 10X3X7.5kg
Shrugs 10X3X10kg (each arm)
Bicep curls 8X10kg
8X7.5kg
5X7.5kg (failed...hv to reduce ....)
Dumbell Squats 8X3X20kg
Back Rows(perpendicular) 10X3x7.5kg
Deadlift 10X3x10kg
Toelifts(extended 3secs) 10X3X20kg
Back Rows(elbow to rib) 10X3X10kg

hi, is 10X3X10kg = RepsXsetsXweights?
Why not change it to Sets X Reps X weights?

Are u into full body workout? Ur workout seems pretty complicated but u have a nice built though!

my 2 cents: Since u are working out 3 times a week:

day 1: Chest + back
day 2: Legs
day 3: Arms + Shoulder

You can incorporate abs into any of the days, or even all of the days. I felt a huge lost in speed and co-ordination too, feels cacat and need time to get used to it though

This post has been edited by Sp00kY: Jan 27 2009, 12:49 AM