My Workout (July 2014)

TUESDAY, THURSDAY, (FRIDAY)
Chest
Flat Bench – Barbells – 80.0 kg (4×10)

Back
Sitting – Cable Machine [Lat-Pulldown] – 65.0 kg (4×10)

Shoulder
Seated – Dumbbells [Press] – 2 x 20.0 kg (4×10)

Biceps
Stationary – Dumbbells – 15.0 kg (4×10)

Triceps
Stationary – Cable Machine [Press] – 30.0 kg (4×10)

Legs
Sitting – Legs Press – 150.0 kg (4×10)

Abdomen
Crunches (60-80)

Stamina
Treadmill – Jogging – 25-30 min