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.