Day 24 - Workout

Dumbbell Leg Workout

Leg

Single Leg Squat:
1 set of 12xBW
4 sets of 12x2.5kg DB

superset with

Front Squat:
1 set of 12x20kg DB
2 sets of 12x22.5kg DB
2 sets of 12x25kg DB

Single Leg Deadlift:
2 sets of 12x10kg DB
2 sets of 12x12.5kg DB

superset with

Sissy Squat:
2 sets of 12x2.5kg DB
2 sets of 12x5kg DB

Scissor Jump:
3 sets of 10 reps

Biceps

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

Cardio

Treadmill:
10 minutes of run at 10km/hr (3.5 inclination)

Day 22 - Workout

Dumbbell Chest Work

Chest

Dumbbell Bench Press:
! set of 12x15kg DB
2 sets of 12x17.5kg DB
2 sets of 12x20kg DB
1 set of 12x22.5kg DB

Dumbbell Pullover:
1 set of 10x10kg DB
2 sets of 10x12.5kg DB
2 sets of 10x15kg DB

Dumbbell Flyes:
4 sets of 10x10kg DB

Alternating Incline Dumbbell Press:
1 set of 12x 15kg DB(at 15degrees, 30 degrees, 45 degrees, and 60 degrees inclination each)

Triceps

Dumbbell Kickback:
2 sets of 12x10kg DB
1 set of 12x12.5kg DB

Cardio

Treadmill:
2 minutes at 8.5km/hr
30 seconds at 15.0km/hr
2 minutes at 9.0km/hr
30 seconds at 15.5km/hr
2 minutes at 9.5km/hr
30 seconds at 16.0km/hr
2 minutes at 10.0km/hr
30 seconds at 16.0km/hr
All at 3.0 inclination

Day 17 - Workout

Leg and Chest Combo with Abs exercises

Smith Machine Decline Bench Press
1 set of 12x60kg
2 sets of 12x65kg
2 sets of 10x70kg

Squat
1 set of 10x 60kg
2 sets of 10x65kg
2 sets of 10x70kg

Unilateral Dumbbell Flyes (Alternating)
4 sets of 12x 10kg DB

Leg Press
1 set of 10x160kg
1 set of 10x170kg
1 set of 10x180kg
1 set of 10x190kg

Alternating Decline Bench Press
1 set of 12x 12.5kg DB
1 set of 12x15kg DB
1 set of 12x17.5kg DB

Machine Calf Raise
1 set of 12x130kg
1 set of 12x140kg
1 set of 12x150kg

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

Incline Bicep Curl
1 set of 12x7.5kg DB
2 sets of 12x10kg

Decline Crunch
2 sets of 30 reps

Decline Reverse Crunch
2 sets of 25 reps

Day 16 - Workout

Back and Shoulder Combo with some Abs exercise

Single Arm Dunbbell Shoulder Press (Alternate)
1 set of 12x12.5kg DB
2 sets of 12x15kg DB
2 sets of 12x17.5kg DB

superset with

Barbell Row
1 set of 12x60kg
2 sets of 10x65kg
2 sets of 10x70kg

Lat Pulldown
2 sets of 12x60kg
2 sets of 10x65kg

superset with

Bent Over Lateral Raise
2 sets of 12x7.5kg DB
2 sets of 12x10kg DB

Seated Cable Row
1 set of 10x50kg
2 sets of 10x55kg

superset with

Front Plate Raise
3 sets of 10kg Plate

Single Arm Triceps Extension
3 sets of 10x10kg DB

Crunch
2 sets of 30 reps

Reverse Crunch
2 sets of 25 reps

Bicycle Manoeuvre
2 set of 20 reps

Day 10 - Workout

Back is back from a two weeks absence

Back:

Barbell Row:
1 set of 10x60kg
2 sets of 10x65kg
2 sets of 8x70kg

Deadlift:
2 sets of 8x80kg
2 sets of 6x85kg

Wide Grip Pull Up:
5 sets of 8 reps

Seated Cable Row:
3 sets of 10x50kg

Lat Pulldown:
1 set of 10x60kg
2 sets of 8x65kg
1 set of 6x50kg (Drop Set)
1 set of 10x35kg (Drop Set)

Abs:

Crunch:
2 sets of 30 reps

superset with

Bicycle Maneuver:
2 sets of 20 reps

Decline Crunch:
1 set of 20 reps

Day 9 - Workout

Shoulder day is the easy day to handle

Shoulder:

Push Press:
1 set of 10x30kg (Warm Up)
1 set of 10x40kg
2 sets of 10x45kg
2 sets of 8x50kg

Cuban Press:
3 sets of 10x20kg
2 sets of 10x22.5kg

superset with

Barbell Shrug
3 sets of 10x80kg
2 sets of 10x90kg

Behind The Neck Press:
1 set of 10x30kg
1 set of 10x35kg
1 set of 10x37.5kg

Bent Over Lateral Raise:
1 set of 10x5kg DB each side
2 sets of 10x7.5kg DB each side

Abs:

Crunch:
1 set of 30 reps

immediately followed by

Reverse Crunch with Hip Thrust:
1 set of 20 reps

Day 8 - Workout

My favourite chested day

Chest:

Incline Bench Press:
1 set of 10x50kg
1 set of 10x55kg
1 set of 10x60kg
1 set of 10x65kg
1 set of 8x70kg

Dumbbell Bench Press:
3 set of 10x22.5kg DB each side

Bench Press:
1 set of 10x50kg
1 set of 10x55kg
1 set of 10x60kg
1 set of 10x65kg
1 set of 8x70kg

Dumbbell Flyes:
3 sets of 15x10kg DB each side

Dips:
4 sets of 10 reps

Triceps:

Cable Pressdown:
2 sets of 12x15kg
1 set of 12x17.5kg

Close Grip Bench Press:
1 set of 10x35kg
1 set of 8x40kg
1 set of 10x40kg

Abs:

Crunch:
1 set of 30 reps

immediately followed by

Double Crunch
1 set of 10 reps

Day 3 - Workout

Legs day... Am getting really sweaty
Added some biceps and Abs work too.

Legs:

Squat:
1 set of 10x50kg (Warm Up)
1 set of 10x70kg
2 sets of 10x72.5kg
2 sets of 8x75kg
1 set of 8x77.5kg
1 set of 10x50kg (Drop Set)

Leg Press:
1 set of 10x100kg (Warm Up)
1 set of 10x120kg
1 set of 10x140kg
1 set of 10x160kg
1 set of 10x180kg
1 set of 10x190kg

Good Morning:
1 set of 10x40kg
1 set of 10x45kg
1 set of 10x47.5kg
1 set of 10x50kg
1 set of 8x52.5kg

Leg Extension (Toes out):
1 set of 10x50kg
2 sets of 10x55kg

Biceps:

Concentration Curl:
1 set of 12x10kg DB
1 set of 12x12.5kg DB
1 set of 12x15kg DB

Hammer Curl:
3 set of 12x10kg DB

Abs:

Hanging Knee Raise:
2 sets of 10 reps

Rope Crunch:
2 sets of 20x37.5kg

Cardio:

Treadmill:
2 minutes at 9.0km/hr
1 minute at 12.0km/hr
2 minutes at 9.5km/hr
1 minute at 12.5km/hr
2 minutes at 10.0km/hr
1 minute at 13.0km/hr
2 minutes at 10.5km/hr
1 minute at 13.5km/hr
2 minutes at 11.0km/hr
1 minute at 14.0km/hr

Inclination: 3.0

Day 2 - Workout

Shoulder day is an easy day...along with abs workout

Shoulder:

Push Press:
1 set of 10x30kg (Warm Up)
1 set of 12x40kg
1 set of 12x42.5kg
1 set of 12x45kg
1 set of 10x47.5kg
1 set of 10x50kg

Cuban Press:
5 sets of 10x20kg

superset with

Barbell Shrug:
1 set of 12x60kg
1 set of 12x70kg
1 set of 12x80kg
2 sets of 10x90kg

Behind The Neck Shoulder Press:
1 set of 10x20kg
1 set of 10x25kg
1 set of 10x30kg

One Side Cable Lateral Raise (Alternate):
1 set of 12x2.5kg
1 set of 12x3.75kg
1 set of 12x5kg

Abs:

Decline Bench Crunch:
2 sets of 30 reps

Decline Bench Reverse Crunch:
2 sets of 25

Cardio:

Treadmill:
2 minutes of run at 8.5km/hr speed
1 minute of sprint at 12km/hrs speed
2 minutes of run at 8.5km/hr speed
1 minute of sprint at 12.5km/hr speed
2 minutes of run at 9km/hr speed
1 minute of sprint at 13km/hr speed
2 minutes of run at 9.5km/hr speed
1 minute of sprint at 13.5km/hr speed
Inclination: 3.0

Reboot: Day 1 - Workout

Been lazy to update this blog...
Since everything is out of place, I decide to reboot the whole training plan
But I'll still going to see if there will be changes in my next birthday

Today is my Chest Day paired with Triceps training, as usual for Wednesday so far

Incline Bench Press:
1 set of 10x40kg Warm Up
1 set of 12x55kg
1 set of 12x57.5kg
1 set of 12x60kg
1 set of 12x62.5kg
1 set of 10x65kg

Dumbell Bench Press:
1 set of 12x40kg (20kg DB each side)
2 sets of 12x45kg (22.5kg DB each side)

Barbell Bench Press:
1 set of 12x50kg
1 set of 12x55kg
1 set of 10x60kg
1 set of 10x65kg
1 set of 4x70kg + 8x50kg (Drop Set)

Bodyweight Dip:
3 sets of 10 reps.

Triceps Pressdown:
1 set of 12x10kg
2 sets of 12x15kg

Close Grip Bench Press:
3 sets of 6x35kg

Cardio:
12 minutes on Stepper at 5.2 floors per minutes average.