Gym Day 66...Back and Shoulders...

Did this yesterday..

Back

-3 sets of pull-ups, 12 reps, 8 reps, 6 reps

-3 sets of seated rows, 56 kgs for 12 reps, 63 kgs for 10 reps, 70 kgs for 8 reps

-3 sets of seated high rows, 70 kgs for 12 reps, 90 kgs for 10 reps, 100 kgs for 6 reps

-3 sets of pulldowns, 63 kgs for 10 reps, 70 kgs for 10 reps, 77 kgs for 8 reps

Shoulders

-3 sets of barbell shoulder presses, 20 kgs for 14 reps, 30 kgs for 10 reps, 30 kgs for 8 reps

-3 sets of lateral raises, 10 kgs for 8-10 reps

-3 sets of upright rows, 30 kgs for 8-10 reps

Gym Day 60 and 61...

This was for Thursday (chest/ triceps) and Friday (back/ biceps)...

Chest

2 warm up sets of upper chest press, 20 kgs for 20 reps

3 sets of flat bench press, 60 kgs for 6-10 reps

3 sets of upper chest press, 40 kgs for 12 reps, 50 kgs for 10 reps, 50 kgs for 8 reps

3 sets of incline dumbbell flys, 12.5 kgs for 10 reps

2 sets of pec dec, 56 kg for 10 reps, 63 kgs for 8 reps.

Triceps

3 sets of pushdowns, 65 kgs for 12 reps, 70 kgs for 10 reps, 75 kgs for 8 reps

3 sets of overhead rope extensions, 40 kgs for 12 reps, 50 kgs for 10 reps, 55 kgs for 6 reps

2 sets of kickbacks, 12.5 kgs for 10 reps

Back

2 warm up sets of pulldowns, 30 kgs for 20 reps, 35 kgs for 15 reps

3 sets of pull ups, 8-10 reps

3 sets of high seated rows, 80 kgs for 10 reps, 100 kgs for 8 reps, 100 kgs for 7 reps

3 sets of single arm dumbbell rows, 28 kgs for 8-10 reps

3 sets of pulldowns, 56 kgs for 10 reps, 63 kgs for 8 reps, 70 kgs for 6 reps

Biceps

3 sets of barbell curls, 30 kgs for 10 reps, 35 kgs for 10 reps, 35 kgs for 8 reps

3 sets of preacher curls, 40 kgs for 10 reps, 45 kgs for 8 reps, 50 kgs for 6 reps

2 sets of dumbbell curls, 20 kgs for 8 reps followed by 12.5 kg hammer curls