Day 24 - Workout

4th Chest Day

Bench Press:

10x50kg (Warm Up)
10x70kg (Ouch! Again, left shoulder is not well enough to continue with this weight)
12x62.5kg
3 sets of 12x65kg

Dumbbell Flyes

1 set of 15x10kg DB each side at 0 degree incline
1 set of 15x10kg DB each side at 15 degrees incline
1 set of 15x10kg DB each side at 30 degrees incline
1 set of 15x10kg DB each side at 45 degrees incline
1 set of 15x10kg DB each side at 60 degrees incline

Decline Bench Press

1 set of 12x60kg
1 set of 10x62.5kg
1 set of 10x65kg
2 sets of 8x65kg

Dumbbell Kickback
3 sets of 12x10kg DB (Alternate)

Close Grip Bench Press:
1 set of 10x40kg
1 set of 6x45kg
1 set of 6x40kg

Day19 - Workout

I missed the Leg day last week, Feeling bad enough to feel good after this session

Leg

Squat:
1 set of 10x50kg (Warm Up)
1 set of 10x70kg
2 sets of 10x72.5kg
1 set of 8x75kg
1 set of 10x75kg

Leg Press:
1 set of 10x100kg (Warm Up)
5 sets of 10x180kg

Good Morning:
1 set of 10x40kg
1 set of 10x42.5kg
1 set of 10x45kg
1 set of 10x47.5kg
1 set of 10x50kg

Leg Extenstion:
1 set of 12x50kg
2 sets of 10x55kg

Leg Press Machine Calf Raise:
1 set of 15x120kg
1 set of 15x130kg
1 set of 15x140kg

Biceps:

Concentration Curl:
1 set of 12x10kg DB (Alternate)
2 sets of 12x12.5kg DB (Alternate)

Incline Dumbbell Curl:
1 set of 12x5kg DB (Each side)
1 set of 12x7.5kg DB (Each side)
1 set of 12x10kg DB (Each side)

Abs:

Dumbbell Woodchop:
3 sets of 20x7kg DB (Alternate)

Rope Crunch:
3 sets of 20x37.5kg

Hanging Leg Raise:
3 set of 12 reps

Day 17 - Workout

Chest, Triceps and Abs Combo

Chest:

Bench Press:
1 set of 10x50kg (Warm Up)
1 set of 10x72.5kg (Ooops! My shoulder screwed. Have to reduce the weight)
1 set of 15x60kg
3 sets of 12x62.5kg
1 set of 12x50kg (Drop Set)

Dumbbell Flyes:
1 set of 15x10kg DBs (at 0 degree incline)
1 set of 15x10kg DBs (at 15 degrees incline)
1 set of 15x10kg DBs (at 30 degrees incline)
1 set of 15x10kg DBs (at 45 degrees incline)
1 set of 15x10kg DBs (at 60 degrees incline)

Decline Bench Press:
1 set of 12x60kg
4 sets of 10x62.5kg

Cable Crossover:
1 set of 10x 25kg each side (at 75 degrees incline)
1 set of 10x 25kg each side (at 45 degrees incline)
1 set of 10x 25kg each side (at 15 degrees incline)
1 set of 10x 25kg each side (at 15 degrees decline)
1 set of 10x 25kg each side (at 45 degrees decline)
1 set of 10x 25kg each side (at 75 degrees decline)

Triceps:

Dumbbell Lying Triceps Extension:
3 sets of 12x10kg DBs

Cable Triceps Pressdown:
3 sets of 10x20kg

Close Grip Bench Press:
1 set of 6x45kg (due to shoulder pain, only 1 set is performed)

Abs:

Decline Crunch:
3 sets of 25 reps

Decline Reverse Crunch:
3 sets of 25 reps

Feel bad for the shoulder pain though.

Day 16 - Workout

After 3 days of rest, I go back to shoulder

Shoulder:

Arnold Press:
5 sets of 12x17.5kg DB (each side)

Superset with

Upright Row:
5 sets of 10x45kg

Overhead Front Raise:
4 sets of 12x10kg Weight Plate
1 set of 12x15kg Weight Plate

Superset with

Bent Over Lateral Raise:
5 sets of 12x7.5kg DB (each side)

Abs:

Crunch:
2 sets of 25 reps

Reverse Crunch:
2 sets of 25 reps

Day 12 - Workout

Chest Day.

Chest:

Bench Press:
2 sets of 10x72.5kg
1 set of 8x72.5kg
2 sets of 8x75kg

Dumbbell Flyes:
1 set of 12x10kg DB (each side, at 0 degree incline)
1 set of 12x10kg DB (each side, at 15 degrees incline)
1 set of 12x10kg DB (each side, at 30 degrees incline)
1 set of 12x10kg DB (each side, at 45 degrees incline)
1 set of 12x10kg DB (each side, at 60 degrees incline)

Decline Dumbbell Bench Press:
1 set of 12x15kg DB (each side)
2 sets of 12x17.5kg DB (each side)
2 sets of 12x 20kg DB (each side)

Triceps:

Lying Triceps Extension:
3 sets of 12x 10kg DB (each side)

Close Grip Bench Press:
1 set of 10x40kg
2 sets of 10x45kg

Abs:

Rope Crunch:
1 set of 20x30kg
2 sets of 20x35kg
1 set of 20x37.5kg

Hanging Leg Raise:
2 sets of 12 reps with no extra weight
2 sets of 8 reps with 2.5kg DB

Dumbbell Woodchop:
1 set of 20x5kg DB (alternate)
1 set of 20x6kg DB (alternate)
1 set of 20x7kg DB (alternate)

Day 11 - Workout

It's the 2nd Back Day from the beginning...

Back

Barbell Row:
1 set of 12x40kg (Warm Up)
1 set of 10x60kg
4 sets of 10x65kg

superset with

Inverted Row:
5 sets of 10x BW

Dumbbell Single Arm Row
3 sets of 12x15kg (Alternate)
2 sets of 12x17.5kg (Alternate)

Wide Grip Pull Up:
1 set of 8 reps
2 sets of 6 reps

Abs:

Crunch:
2 sets of 20 reps

Reverse Crunch:
2 sets of 20 reps

Day 10 - Workout

Blasted my shoulder today, it was damn burning
It was a quick one though.

Shoulder

Arnold Press
5 sets of 12x15kg (each side)

Superset with

Wide Grip Upright Row
5 sets of 10x45kg

Weight Plate Overhead Front Raise
5 sets of 12x10kg

Superset with

Bent Over Lateral Raise
5 sets of 10x10kg (each side)

Day 8 - Workout

Cardio only for today.

Threadmill Run:

1 km of run within 6 minutes.
5 minutes of jog at 7.5km/hr speed.
1 km of run within 6 minutes.
5 minutes of jog at 8.0km/hr speed.
1 km of run within 6 minutes.
5 minutes of jog at 8.0km/hr speed.

All at 2.0 inclination.

Day 5 - Workout

Finally, I turn on my back

Back:

Barbell Row:
1 set of 10x60kg
2 sets of 10x62.5kg
2 sets of 10x65kg

Deadlift:
1 set of 10x80kg
2 sets of 10x85kg
2 sets of 6x85kg

Seated Cable Row:
5 sets of 10x50kg

Wide Grip Pull Up:
3 sets of 10 reps
2 sets of 8 reps

Triceps:

Standing Cable Triceps Curl:
1 set of 12x10kg
1 set of 12x15kg
1 set of 12x20kg

Abs:

Decline Crunch with 2kg Medicine Ball Overhead:
3 sets of 20 reps

Decline Reverse Crunch with 2kg Medicine Ball:
3 sets of 20 reps