Monday, 220211

1. pull ups, 10, 10, 8, 8

2. SLDL, 60kg x 10, 10, 10, 10

3. Pull back on machine, 120kg x 10, 10, 10, 10

4. BB row, 50kg x 10, 10, 10, 10

5. Inclined bicep curls, 10kg x 10, 10, 10, 10

6. BB curls, 30kg x 8, 8, 8, 8

monday, 250111

1. Inclined bench press, 45kg x 15, 50kg x 12, 55kg x 8

2. Bench press, 60kg x 10, 10, 10

3. Dips x 12, 12, 12

4. Inclined Flies, 12.5kg x 15, 15

5. BB bicep curls, 25kg x 15, 27.5kg x 12, 30kg x 10

6. Inclined Bicep curls, 12.5kg x 10, 10, 10

7. Hanging russian twist, 10, 10, 10

8. Side bent , 30kg x 10, 10, 10

Friday, 210111

1 . Squats, 60kg x 15, 70kg x 12, 80kg x 10

2. Leg press, 120kg x 15, 140kg x 12, 160kg x 10

3. Lunges, 25kg x 10, 10, 10

4. Hamstring curls, 45kg x 15, 50kg x 12, 55kg x 10

5. Standing calf raises, 70kg x 10, 10, 10, 10

6. Military press, 30kg x 15, 35kg x 12, 40kg x 10

7. Side lateral raises, 10kg x 15, 12.5kg x 12, 12

8. Front raises, 15kg Weight x 12, 12, 12

Monday, 170111

1. Inclined bench press, 45kg x 15, 50kg x 12, 55kg x 10

2. Bench press, 60kg x 10, 10, 10

3. Dips, 10, 10, 10

4. Inclined Flies, 12.5kg x 10, 10, 10

5. BB curl, empty bar x 15, 5kg x 12, 10kg x 10

6. Hammer curls, 12.5kg x 10, 10, 10

Friday, 140111

1. Squats, 60kg x 15, 70kg x 12, 80kg x 10

2. Leg press, 120kg x 15, 140kg x 12, 160kg x 10

3. SLDL, 65kg x 15, 75kg x 12, 85kg x 10

4. Lunges, 25kg x 10, 10, 10

5. Calves, 140kg x 12, 160kg x 10, 180kg x 8

Tuesday, 1.11.11

1. benchpress, 65kg x 5, 75kg x 5, 85kg x 5

2. Hack squats, 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 5

3. SLDL, 60kg x 10, 80kg x 8, 100kg x 4

4. back pull back, 120kg x 12, 130kg x 10, 140kg x 8

5. triceps overhead, 30kg x 15, 15, 15

6. calves, 120kg x 10, 10, 10, 10

Friday, 241210

1. Benchpress, 65kg x 5, 75kg x 5, 85kg x 5

2. SLDL, 60kg x 10, 80kg x 5, 100kg x 5, 100kg x 3

3. BBupright row, 40kg x 8, 8, 8

4. side bend, 40kg x 10, 10, 10

5. hamstring curls, 75kg x 10, 85kg x 8, 95kg x 6, 55kg x 10

6. standing calves, 60kg x 15, 15, 12, 12

Wednesday, 221210

1. Legpress, 40kg x 5, 80kg x 5, 120kg x 5, 200kg x 5, 200kg x 5, 200kg x 5

2. back pull back, 130kg x 10, 140kg x 8, 150kg x 8

3. Inclined bicep curls, 12.5kg x 10, 10, 10

4. weighted pull ups, 10kg x 5, 5, 5, 5 ( ss push ups x 20 )

5. DB side raises, 12.5kg x 10, 10, 10

6. Triceps overhead DB extension, 30kg x 15, 15, 15

Monday, 201210

1. DL, 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 3

2. Inclined DB press, 30kg x 10, 10, 10

3. Hacksquats, 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 5

4. BB military press, 40kg x 10, 45kg x 8, 50kg x 6

5. calves, 120kg x 15, 15, 15, 15

6. ab work.

Thursday, 161210

1. Benchpress, 65kg x 5, 75kg x 5, 85kg x 5

2. DL, 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 2

3. Hacksquats, 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 5

4. Side bend, 40kg x 8, 8, 8

5. Military press, 40kg x 10, 45kg x 8, 50kg x 4