Gym Day 108 Back and Bi's...

This was a workout I did on Tuesday...

Back
- 4 sets of pull ups, 12 reps, 8 reps, different grip, 6 reps, 5 reps.
- pulldowns, 85 kgs for 7 reps, 3drop sets, 15 kg each time for 3 reps each, 75 kg for 8 reps, drop set again, 70 kgs for 8 with another drop set.
- 3 sets of bent over rows, 30 kgs for 10 reps, 32 kgs for 10 reps, 32, kgs for 9 reps.
- 3 sets of low cable rows, 45 kgs for 10 reps, 50 kgs for 8 reps, 45 kgs for 8 reps.

Biceps
- 3 sets of dumbbell curls, 22 kgs for 8 reps, 24 kgs for 8 reps, 20 kgs for 10 reps.
- 3 sets of high cable double arm curls, 15 kgs for 8 reps, 12.5 kgs for 10 reps, 10 kgs for 10 reps.
- 3 sets of cable curls, 50 kgs for 10 reps, 65 kgs for 8 reps, 40 kgs for 10 reps.

Gym Day 105 and 106...

Monday worked Chest, Tuesday worked Back.

Chest
- 6 sets of bench press, 40 kgs for 15 reps, 70 kgs for 5 reps, 80 kgs for 8 reps, 70 kgs for 7 reps, 60 kgs for 10 reps, 50 kgs for 8 reps.
- 3 sets of incline chest press, 40 kgs for for 10 reps, 60 kgs for 8 reps, 80 kgs for 5 reps, drop set to 40 kgs for 5 reps.
- 3 sets of cable crossovers, 25 kgs for 10 reps, 30 kgs for 10 reps, 40 kgs for 8 reps..drop set to 25 kgs for 5 reps.
- 2 sets of dips, 10 reps.

Back
- 4 sets of pulldown drop sets, 28 kgs for 10 followed by 35 kgs for 10, followed by 42 kgs for 5. 91 kgs for 8 reps, followed by 70 kgs for 5 reps, followed by 49 for 5 reps. 84 kgs for 8 reps followed by 63 for 5 reps, followed by 42 kgs for 5 reps. 77 kgs for 9 reps, followed by 56 kgs for 5 reps, followed by 35 kgs for 8 reps.
- 3 sets of high seated rows, 80 kgsfor 10 reps, 100 kgs for 10 reps, 120 kgs for 8 reps.
- 2 sets of seated rows, 56 kgs for 10 reps, 63 kgs for 10 reps.
- 1 set up assisted pull ups, 10 reps.

Gym Day 101..Shoulders and Biceps...

so today, well yesterday I worked shoulders and biceps...planned on doing this Thursday or Friday but i pulled my calf on Wednesday at football training (FAIL)..so couldn't bring myself to hop down there.

Shoulders
- 2 sets of barbell shoulder press, 25 kgs for 20 reps (warm up)
- 3 sets of machine shoulder press, 40 kgs for 10 reps, 50 kgs for 10 reps, 60 kgs for 6 reps followed by 40 kgs for 5 reps.
- 3 sets of lateral raises, 10 kgs for 10 reps.
- 2 sets of machine rear delt extensions, 56 kgs for 10 reps, 63 kgs for 10 reps.

Biceps
- 4 sets of concentration curls, 60 kgs for 8 reps, followed by 35 kgs for 5 reps, 50 kgs for 8 reps followed by 35 kgs for 5 reps, 45 ksg for 8 reps followed by 35 kgs for 4 reps.
- 3 sets of seated dumbbell curls, 17.5 kgs for 8 reps followed by 10 kg hammer curls for 6 reps, 16 kgs for 10 reps followed by 10 kg hammer curls for 5 reps.
- 1 last set of concentration curls, 25 kgs for 11 reps.

Weight 88 kilos.

Gym Day 100!!!!!!!!!!!!!!!!!!!!!!!!!!!! I made it...

It took about year and a month to reach it..but I did it. Can't believe I've blogged all 100 workouts. As i said in Gym Day 1 *I think I will be blogging after every session to track my process (see how long that lasts)* it lasted over a year so bravo to myself lol.

To recap a year quickly, I started June 24th 2009, weighed 78 kilos and had 15 and a bit inch biceps. July 21st 2010 and i am 88 kilos and have just under 17 inch biceps..pretty happy with my progress on that front.

So my goal for Gym Day 200 which hopefully should come quicker then this time will be a ripped to shreds 90 kilos and 18 inch biceps.

Anywho todays workout..which was Back and Triceps...

Back
- 2 sets of Wide grip chin ups, 10 reps
- 2 sets of narrow grip pull ups, 10 reps
- 4 sets of high seated rows, 90 kgs for 10 reps, 100 kgs for 10 reps, 110 kgs for 10 reps, 120 kgs for 7 reps
- 3 sets of wide grip pulldowns, 70 kgs for 10 reps, 77 kgs for 10 reps, 84 kgs for 6 reps, super set down on the last rep.
- 2 sets of narrow grip pulldowns, 63 kgs for 8-10 reps.

Triceps
- 4 sets of pushdowns, 50 kgs for 10 reps, 70 kgs for 10 reps, 75 kgs for 10 reps, 80 kgs for 6 reps, super set down on the last set.
- 3 sets of overhead rope extenisons, 40 kgs for 20 reps, 50 kgs for 12 reps, 60 kgs for 8 reps, super set down on the last set.

Lets see if i can keep this going for another 100 sessions.

Gym Day 99..CHEST!!!!

- 5 sets of bench press, 40 kgs for 10 reps, 50 kgs for 10 reps, 60 kgs for 5 reps, 70 kgs for 5 kgs, 80 kgs for 5 reps.
- 4 sets of incline chest press, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 6 reps.
- 3 sets of pec dec, 70 kgs for 10 reps, 77 kgs for 9 reps, 84 kgs for 8 reps.
- 2 sets of dips, 8-10 reps.

Tomorrow will be gym day 100, exciting times. Will be fun comparing my weight from then and gym day 1 a year or so ago.

Gym Day 96..chest and Triceps...

Today, well yesterday I worked chest and triceps...was TOTALLY not the workout I wanted to do but the gym was full of concession members on all the stuff I wanted to use. Nothing worse then wanting to use the bench and there are 5 guys working out together on one and on the other some freak doing unconventional stuff.

Anywho on to the workout...

Chest
- 8 sets of upper chest press, 20 kgs for 15 reps, 20 kgs for 15 reps, 40 kgs for 10 reps, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 10 reps, 85 kgs for 8 reps.
- 4 sets of pec dec, 49 kgs for 10 slow reps, 63 kgs for 10 reps, 70 kgs for 10 reps, 84 kgs for 8 reps.
- 3 sets of dips, 10-12 reps.

Triceps
- 4 sets of machine tricep extensions, 25 kgs for 15, 40 kgs for 10 reps, 45 kgs for 10 reps, 50 kgs for 8 reps.
- 4 sets of pushdowns, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 10 reps.

Gym day 90..91..92...oops forgot to update...

90 was on Monday, worked chest and triceps..

Chest

4 sets of bench press, 40 kgs for 12 reps, 60 kgs for 10 reps, 80 kgs for 8 reps, 20 kgs for 10 reps.

3 sets of flys, 12.5 kgs for 10 reps

3 sets of chest press, 40 kgs for 15 reps, 60 kgs for 10 reps, 40 kgs for 12 reps.

Triceps

4 sets of pushdowns, 40 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps 85 kgs for 10 reps.

4 sets of tricep extensions, 25 kgs for 10 reps, 20 kgs for 10 reps, 20 kgs for 10 reps, 20 kgs for 8 reps.

2 set of tricep machine extensions, 40 kgs for 10 reps.

91 was done on Tuesday..

Back

3 sets of pulldowns, 50 kgs for 10 reps, 70 kgs for 10 reps, 84 kgs for 10 reps.

3 sets of high machine rows, 80 kgs for 10 reps, 100 kgs for 10 reps, 100 kgs for 10 reps.

3 sets of seated rows, 63 kgs for 10 reps, 70 kgs for 10 reps, 77 kgs for 4 reps.

Shoulders

3 sets of shoulder press, 25 kgs for 10 reps, 30 kgs for 10 reps, 35 kgs for 10 reps.

3 sets of upright rows, 40 kgs for 10 reps, 50 kgs for 10 reps, 50 kgs for 10 reps.

3 sets of cable raises, 25 kgs for 10 reps followed by 15 kgs plate for 10 reps.

3 sets of seated shrugs followed by standing shurgs, 30 kgs for 10 reps followed by 20 kgs for 10 reps.

92 was today, worked BICEP!!

1 set of cable curls, 25 kgs for 40 reps.

3 sets of bicep curls, 26 kgs for 8 reps, 22 kgs for 8 reps, 20 kgs for 8 reps.

3 sets of high cable double bicep curls, 10 kgs for 10 reps, 12.5 kgs for 10 reps, 12.5 kgs for 6 reps followed by 5 kgs for 6 reps.

2 sets of seated hammer curls, 12.5 kgs for 10 reps.

Gym Day 85..BACK!!

Worked me back yesterday...wasn't the ideal workout due to people hogging the weights, but I got it done.

- 1 set of pulldowns, 25 kgs for 30 reps.

- 3 sets of chin ups, 10 reps, 7 reps, 6 reps followed by an assisted 7 reps.

- 3 sets of seated rows, 63 kgs for 10 reps, 70 kgs for 10 reps, 77 kgs for 7 reps followed by 49 kgs for 7 reps.

- 3 sets of high rows, 70 kgs for 12 reps, 80 kgs for 10 reps, 100 kgs for 8 reps.

- 3 sets of close grip pulldowns, 49 kgs for 12 reps, 63 kgs for 10 reps, 70 kgs for 8 reps.

Gym Day 84..ARMS!!!

On Wednesday the 16th I worked my guns...Lefts 16 inches, right is 16.5 FYI lol...looking to get to 17 then I will be happy.

Triceps

4 sets of push downs, 30 kgs for 30 reps followed by 45 kgs for 10 reps, 60 kgs for 10 reps, 65 kgs for 10 reps, 70 kgs for 8 reps.

2 sets of kick backs, 12.5 kgs for 12 reps, 14 kgs for 8 reps.

2 sets of over head single arm dumbbell extensions, 14 kgs for 10 reps, 16 kgs for 8 reps.

2 sets of double arm over head db extensions, 18 kgs for 10 reps, 22 kgs for 10 reps.#

Biceps

1 set of cable curls, 25 kgs for 30 reps.

3 sets of dumbbell curls, 22 kgs for 10 reps, 24 kgs for 8 reps, 18 kgs for 10 reps.

4 sets of high cable double arm bicep curls, 12.5 kgs for 10 reps, 15 kgs for 8 reps, 10 kgs for 10 reps, 8 kgs for 10 reps.

2 sets of concentration curls, 16 kgs for 8-10 reps.

Gym Day 83..Chest and Shoulders...

Chest

2 sets of pec dec to warm up, 20 kgs for 30 reps, 30 kgs for 15 reps.

3 sets of chest press, 60 kgs for 12 reps, 80 kgs for 10 reps, 100 kgs for 5 reps.

3 sets of incline dumbbell press, 20 kg db's for 12 reps, 20 kgs for 10 reps, 20 kgs for 8 reps followed by 16 kgs for 4 reps.

3 sets of incline flys, 12 kgs for 10 reps, 14 kgs for 10 reps, 14 kgs for 10 reps followed by 10 kgs for 5 reps.

3 sets of cable crossovers, 10 kgs for 10 reps, 12.5 kgs for 10 reps, 15 kgs for 6 reps.

2 sets of pec dec, 65 kgs for 10 reps, 70 kgs for 8 reps.

Shoulders

3 sets of arnold press, 14 kgs for 12 reps, 18 kgs for 10 reps twice.

3 sets of lateral raises, 12 kgs for 10 reps, 8 kgs for 12 reps, 8 kgs for 10 reps.

1 set of frotn raises, 8 kgs for 6 reps.

Gym Day 82..BACK!!!

Had a pretty awesome workout on saturday, did a pure Back day.

- 3 sets of Chin Ups, 10 reps, 8 reps, 20kg supported 10 reps.

- 3 sets of High Seated Rows, 80 kgs for 12 reps, 100 kgs for 10 reps, 120 kgs for 8 reps.

- 2 sets of Pulldowns, 63 kgs for 10 reps, 70 kgs for 10 reps.

- 2 sets of Seated Rows, 63 kgs for 8 reps, 70 kgs for 6 reps.

Gym Day 76...Legs and Shoulders...

This was for Thursday...

Legs
4 sets of leg extensions, 8-10 reps
4 sets of hamstring curls, 8-10 reps
1 drop set of leg press, 100 kgs for 10 reps, 90 kgs for 8 reps, 80 kgs for 8 reps, 70 kgs for 10 reps, 60 kgs for 10 reps.

Shoulders
Warm up..10 reps of lateral raises, followed by 5 reps of front raises, followed by 5 shoulder presses.
3 sets of Arnold press, 16 kgs for 12 reps, 20 kgs for 10 reps, 22 kgs for 9 reps.
3 sets of lateral raises, 10 kgs for 8-10 reps.
2 sets of rear delt extensions, 45 kgs for 8-10

Gym Day 75..Back and Biceps...

Day off work today, me and my mate went to my gym for a workout, was pretty decent, played badminton after. NOT a good idea when you have destroyed your arms in the gym.

Back

- 2 sets of machine lat pulldowns, 20kgs for 10 reps, followed by 30 kgs for 10 reps, then 40 kgs for 19 reps. Did this all twice.

- 3 sets of pull ups, 13 reps, 8 reps, 10 assisted reps.

- 3 sets of seated rows, 65 kgs for 10 reps, 75 kgs for 10 reps, 85 kgs for 8 reps.

- 2 sets of lat pulldowns, 65 kgs for 10 reps, 70 kgs for 10 reps

- 2 sets of lower back extensions, 35 kgs for 12 reps, 45 kgs for 10 reps.

Biceps

-3 sets of bicep curls followed by hammers, 20 kgs for 10 reps followed by 12 kgs for 8 reps. 20 kgs for 7 reps followed by 12 kgs for 6 reps. 16 kgs for 8 reps followed by 12 kgs for 6 reps.

-3 sets of cable curlm 10-12 reps.

-2 sets of high double bicep curls, 10 kgs for 10 reps, 12.5 kgs for 10 reps.-

Gym Day 75 and 76...

Last wednesday worked Back and Biceps

Back

4 sets of pull ups

3 sets of pull downs

3 sets of seated rows

2 sets of cable rows

Biceps

3 sets of dumbbell curls, followed by hammer curls

3 sets of high cable double bicep curls

2 sets of cable cruls

1 set of machine curls

Monday I worked Chest and Triceps

Chest

5 sets of chest press, started with a 15 reps of 25 kgs, followed by 10 with 35 and 5 reps with 45. Then did 4 working sets, 63 kgs for 12 reps, 70 kgs for 10 reps, 77 kgs for 10 reps and 81 kgs for 8 reps.

4 sets of pec dec, 63 kgs for 12 reps, then 2 sets of 70 kgs for 10 reps, then 56 kgs for 10 reps.

3 sets of incline chest press, 40 kgs for 10 reps.

Triceps

5 sets of pushdowns, 45 kgs for 15 reps, 55 kgs for 10 reps, 65 kgs for 10 reps, 75 kgs for 10 reps, 85 kgs for 18 reps (cheating form).

3 sets of overhead rope extensions, 35 kgs for 10 reps, 40 kgs for 8 reps, 45 kgs for 6 reps.

3 sets of seated tricep extensions, 35 kgs for 12 reps, 45 kgs for 10 reps, 45 kgs for 8 reps.

Gym Day 74..Chest and Triceps...

Just got back from the gym, surprised I left the house to go as I felt reallllly lazy this morning. Stayed up late again watching WEC 48, saturday night I tried to watch it and 45 mins in my laptop overheated and shut down...I was NOT impressed. So I spent all Sunday downloading it and watched it late last night..and you wouldn't believe it..20 mins into the main event it over heats and turns off again..someone really didn't want me to watch it lol.

So I gave up on it for a bit, noticed WWE Extreme Rules was on so watched that, when that finished at 3am or so I tried to turn my lappy on and thank God it went on..managed to watch the fight then headed off to bed.

So that was a late sleep, I woke up at 8.30!!! why oh why, I set my alarm for 10.30, why am I waking up so early? Anywho I wasn't feeling the best, when I'm up I'm up..it was Chest and Tricep day which can be fun so I got my ass to the gym.

After this workout I looked in the mirror and thought, hmm...maybe I should give this cardio stuff a go lol.

Chest

- 4 sets of flat bench press, 40 kgs for 15 reps, 60 kgs for 12 reps, 80 kgs for 6 reps, 60 kgs for 10 reps.

- 3 sets of incline chest press, 40 kgs for 12 reps, 60 kgs for 8 reps, 60 kgs for 7 reps.

- 3 sets of incline flys, 12.5 kgs dbs for 12 reps, 16 kgs for 10 reps, 16 kgs for 10 reps.

- 2 sets of incline db press, 22 kg dbs for 10-12 reps.

- 2 sets of pec dec, 63 kgs for 12 reps, 70 kgs for 10 reps.

- 1 set of dips, 10 reps.

Triceps

- 4 sets of push downs, 50 kgs for 15 reps, 60 kgs for 10 reps, 70 kgs for 8 reps, 40 kgs for 12 reps.

- 2 sets of cable overhead extensions, 30 kgs for 12 reps, 40 kgs for 10 reps.

- 1 sets of rope pushdowns, 35 kgs for 12 reps.

Gym Day 73..Shoulders..

This was done on friday..it didn't go to plan..as when I started my tricep workout my elbow started to hurt so I missed that out..anywho here goes.

Shoulders

- warmed up with 10 reps or lateral raises with 8 kg dumbbells, followed by 10 reps of front raises, followed by 5 reps over over head presses.

- 4 sets of Arnold presses, 16 kgs for 10 reps, 20 kgs for 10 reps, 22 kgs for 10 reps, 25 kgs for wo reps.

- 3 sets of lateral raises, 12 kgs for 10 reps, 10 kgs for 10 reps x2.

- 3 sets of upright rows, 30 kgs for 10 reps, 35 kgs for 10 reps, 40 kgs for 8 reps.

- 1 set of overhead presses, 35 kgs for 8 reps

Gym Day 72..Back and Biceps..

So yesterday did my Back and Bicep work out at work. I've already changed my routine and gone for Back and Biceps rather then a arms day on a Friday..it just hurts to much lol. From now on I need to specify where I worked out as the weights change depending on that. Not sure why the cable machines at work are sooo different. Anywho here goes...

Back

- Warm up, machine lat pulldowns, 20 kgs for 15 reps, followed by 35 kgs for 15 reps, followed by 50 kgs for 10 reps.

- 2 sets of pull-ups, 12 reps, 9 reps.

- 2 sets of palms facing pull ups, 8-10 reps

- 3 sets of pulldowns, 60 kgs for 12 reps, 70 kgs for 10 reps, 80 kgs for 6 reps, dropped weight till I did 12 reps. (all very slow and controlled)

- 2 sets of seated rows, 60 kgs for 12 reps, 75 kgs for 8 reps

- 3 sets of cable rows, 50 kgs for 10 reps, 55 kgs for 10 reps, 60 kgs for 8 reps

- 3 sets of lower back extentions, 35 kgs for 12 reps, 40 kgs for 8 -10 reps

Biceps

- 3 sets of dumbbell curls, followed by hammer curls, 24 kgs for 8 reps, followed by 10 kgs for 8 reps. 20 kgs for 8 reps, followed by 10 kgs for 8 reps. 16 kgs for 10 reps, followed by 12 kgs for 6 reps.

- 3 sets of high cable double bicep curls, 10 kgs for 12 reps, 12.5 kgs for 8 reps, 15 kgs for 6 reps, dropped weight to make it to 12.

- 1 set of cable bar curls, 20 kgs for 12 reps.

1- set of seated machine curls, 15 kgs for 12 reps.

Gym Day 71..Chest and Shoulders...

This was on Monday the 19th, what a bad day lol. So I woke up at 5.30 for a 8am start at work, brought my gym stuff along with me as I figured might aswell get it done while I am at work (I work at a gym btw)..

Soooo I get to work, 20 mins early as usual :( and I see one of my colleagues who is on the phone and gives me a funny look..so I am like O_O oh please God NO!! She gets off the phone and tells me exactly what I don't wanna hear, you supposed to be in right now? Noooooooooooooooo...so I go check the rota and I don't start at 8am..I start at bloody 4pm!!! so thats a clean 8 hours early.

I took the L and figured, might aswell go to the gym while I'm here, pretty long journey just to go gym, but what the heck..anywho heres what I did.

Chest

- Warm-Up, 15 reps of 25 kgs of chest press, followed by 15 reps with 25 kgs on the pec dec.

- 3 sets of flat dumbbell bench press, 24 kgs db's for 12 reps, 26 kg db's for 12 reps, 28 kgs for 10 reps

- 3 sets of flat bench flys, 12 kgs for 10 reps, 14 kgs for 10 reps, 16 kgs for 10 reps.

- 3 sets of cable cross overs, 10 kgs for 10 reps

- 3 sets of pec dec, 45 kgs for 10 reps, 55 kgs for 10 reps, 65 kgs for 8 reps.

Shoulders

- Warm-Up, 10 reps of lateral raises with 6kgs dumbbells, followed by 10 reps of front raises, followed by 5 reps of shoulder press.

- 4 sets or arnold presses, 14 kgs for 10 reps, 16 kgs for 10 reps, 18 kgs for 10 reps, 20 kgs for 8 reps.

- 3 sets of lateral raises, 12 kgs for 8-10

- 3 sets of seated rear delt extensions, 40 kgs for 12 reps, 45 kgs for 10 reps, 50 kgs for 8 reps.

Gym Day 68 and 69...

Monday the 12th of April I worked Chest and Shoulders

Chest

- 5 sets of chest press, 25 kg for 30 reps, 55 kgs for 12 reps, 65 kgs for 10 reps, 75 kgs for 10 reps, 80 kgs for 8 reps

- 3 sets of 30 degree incline flys, 10 kgs for 10 reps

- 2 sets of 45 degree flys, 10 kgs for 10 reps

- 3 sets of pec dec, 55 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 8 reps

- 3 sets of incline chest press, 60 kgs for 8-10 reps

Shoulders

- 3 sets of barbell shoulder press, 25 kgs for 12 reps, 30 kgs for 10 reps, 35 kgs for 8 reps

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

- 3 sets of upright rows, 25 kgs for 10 reps, 30 kgs for 10 reps

Today I worked Back and Shoulders

Back

- 3 sets of pull-ups, 12 reps, 10 reps, 12 reps with 25 kg assist

- 3 sets of low cable rows, 45 kgs for 10 reps, 50 kgs for 10 reps, 55 kgs for 8 reps

- 3 sets of pulldowns, 65 kgs for 10 reps, 70 kgs for 8 reps, 55 kgs for 10 reps

- 3 sets of seated rows, 60 kgs for 10 reps, 65 kgs for 8 reps, 70 kgs for 6 reps

- 1 set of bent over dumbbell rows, 30 kgs for 7 reps, followed by 6 reps with 14 kgs.

Shoulders

Warmed up with 6 kg dumbbell lateral raises for 10 reps, followed by 10 sets of of dumbbell shoulder press, followed by 10 reps of front raises.

- 4 sets of setted arnold presses, 12 kgs for 10 reps, 14 kgs for 10 reps, 16 kgs for 10 reps, 18 kgs for 8 reps

- 2 sets of seated lateral raises, 6 kgs for 8-12 reps

3 sets of seated rear delt machine rows, 35 kgs for 10 reps, 45 kgs for 10 reps ,55 kgs for 8 reps.

Gym day 67..Triceps..Biceps..Traps..

Went to the gym after work on Friday. After a long ass day at work where I started at 6.30 and we had no change in our tills so any transaction had me worried..I was just waiting for someone to spend 1.10 and give me a £20 note..but I managed it. Anywho after the longness I reallly didn't feel like going, but its when you slack off that you lose all that you've worked for so I powered through.

Triceps

- 4 sets of pushdowns, warm up set with 30 kgs for 20 reps, 55 kgs for 12 reps, 65 kgs - for 10 reps, 75 kgs for 10 reps

- 3 sets of over head cable extensions, 30 kgs for 14 reps, 40 kgs for 10 reps, 50 kgs for 8 reps

- 2 sets of dumbbell tricep extensions, 20 kg dumbbell for 8-10 reps

- 2 sets of kickbacks, 12 kg dumbbells for 10 reps, 14 kg for 8 reps

Biceps

- 4 sets of dumbbell curls followed by hammer curls, warm up set 12 kgs db's for 20 reps, 22 kg dumbbells for 10 reps followed by 10 kg hammers for 10 reps, 22kgs curls for 9 reps followed by 9 reps of hammers with 10 kgs, 18 kg curls followed by 10 kg hammers for 8 reps.

- 3 sets of single arm dumbbell preacher curls, 14 kg dumbbells for 8-12 reps

- 3 sets of high double arm cable curls, 12.5 kgs for 10 reps, 12.5 kgs for 8 reps, 10 kgs for 8 reps

Traps

- 3 sets of dumbbell shrugs with 28 kg dumbbells for 8-12 reps