Saturday, November 20, 2010

Updated workouts

15 November 2010


Smith Bench Press (chest) 5 sets
Decline Bench Press (chest) 5 sets
Hammer Curls (biceps) 5 sets
EZ bar curls seated (biceps) 5 sets
Bench dips (triceps) 5 sets
V bar pulldowns (triceps) 5 sets

16 November 2010

Shoulders and back day

Mid row (back) 5 sets
Shoulder press (shoulders) 5 sets
Lat pulldowns (lats) 5 sets
Dumbbell reverse flys (back) 5 sets
MTS row (back) 5 sets
Dumbbell shoulder shrugs (shoulders) 5 sets
Side dumbbell raises (shoulders) 5 sets
Back machine (back) 5 sets

17 November 2010

Legs day

Calf extensions on press machine (calves) 5 sets
Leg press (legs) 5 sets
Leg extensions (quads) 5 sets
Leg curls (hams) 5 sets
Glute master machine (glutes) 5 sets
Ab machine (abs) 5 sets

18 November 2010

Chest and arms day

Dumbbell press (chest) 5 sets
Decline bench (chest) 5 sets
Dumbbell flys (chest) 5 sets
Hammer curls (biceps) 5 sets
Dumbbell curls (biceps) 5 sets
Seated Isolation curls (biceps) 5 sets
V bar pulldowns (triceps) 5 sets
Bench dips (triceps) 5 sets

19 November 2010

Cardio day

4.2 mile run on the treadmill, 40 min, 645 cal burned


  1. Its good that you have updated your workouts.

    But you should even consume more and more fruits ,vegetables, juices, dry fruits, etc. which will help you in increasing your strength and energy.

    You should even stay away from the fake products which are named as body building products.

    weight training for bodybuilding

  2. Nice to read your updated workouts. Yeah! Even i believe that nutritional food helps you to attain good muscles. Rest depend upon your workouts and extra supplement that you take. I am taking kratom supplement. I hope it will show rapid and good results.


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