Search:

Warmup: 10 min Cycle

Tricep
Skull Crusher
20 Kg - 12 rep
30 kg - 10 rep
30 Kg - 10 rep

KickBack w/ dumbell
10 Kg - 10 rep

Day 1: Chest (12-14 sets) + Triceps (1-2 sets)
Day 2: Back (12-14 sets) + Biceps (1-2 sets)
Day 3: Tricep (12-14 sets) + shoulder (1-2 sets)
Day 4: Bicep (12-14 sets) + Leg (1-2 sets)
Day 5:...

Bicep Curl- Ez bar
10 Kg - 10 rep
15 Kg - 10 rep + drop set
20 kg - 10 rep + drop set
25 Kg - 6 rep + drop set

Alternate Curl
12.5 Kg each - 10 rep
15 Kg each - 10 rep
17.5 Kg each - 10 rep

Used the machine for all the exercises

Squats
35 Kg - 40 rep
45 Kg - 30 rep
55 Kg - 20 rep

Leg Curl
115 Kg - 10 rep
125 Kg - 10 rep

Shoulder Press
30 kg - 10 rep
40 kg - 10 rep
45 Kg - 10 rep

Arnold Press
15 kg - 10 rep
17.5 Kg - 10 rep
20 Kg - 10 rep

Good Workout. Impressive!

Good Workout. Impressive!

Warmup: 10 min Cycle

Back
Chin ups
3 set of 10 rep each

Pull down w/ sitting on the incline bench
75 Kg - 10 rep
105 Kg - 10 rep
115 Kg - 8 rep

Weight: 167 lb
Warmup: Cycle 8 min + 2 min cooldown

Flat Bench Press
40 Kg - 10 rep
50 Kg - 10 rep
60 Kg - 10 rep
70 Kg - 10 rep

Incline DB

Honestly, it is gruesome. I start to sweat like a pig after the first 3-4 exercises. I am glad that I am done with it.


In terms of hitting the body. I think it is really good. You give your body...

Warm up: 10 min Cycle
Stretching

Dead Lifts
30 kg - 12 rep
70 Kg - 10 rep
90 rep - 10 rep

Squats (ATG)
40 Kg - 10 rep

Took a two day break - 08/11 & 08/12

Warm up: 10 min Cycle
Stretching

Dead Lifts
30 kg - 12 rep
70 Kg - 10 rep
90 rep - 8 rep - PR

Welcome back my friend :)

Took a two day break - 08/08 & 08/09

Weight = 164 lb
Warm up: 10 min Cycle
Stretching

Squats (ATG)
30 Kg - 30 rep
60 Kg - 10 rep
100 Kg - 8 rep

Weight = 164 lb
Warm up: 10 min Cycle
Stretching

Dead Lifts
30 kg - 12 rep
70 Kg - 12 rep
70 rep - 12 rep

Squats (ATG)

Trend Mill: 20 min: Regular & 5 min HIIT: 45 Sec Walk + 15 Sec Run
Cycle: 20 min
Abs
Raised Leg: 3 sets
Weighted Abs: 3 sets

Trend Mill: 25 min
Cycle: 20 min
Abs: Raised Leg - 3 sets
Weighted Abs - 3 sets

I changed my workout. I will be doing all body parts daily and take a break every other day. The goal is to do three workouts per week.

This new workout is just for two weeks - six workouts

Weight = 164.5 lb
Warm up: 5 min Cycle
Stretching

Dead Lifts
30 kg - 12 rep
70 Kg - 12 rep
70 rep - 12 rep - PR

Squats (ATG)

Thanks a lot. My back still hurts a bit. I enjoyed the workout.
You seem to be a new member. How is your workout going?