My Workout (August 2014)

Push & Pull Workout

MONDAY OR TUESDAY
Chest
Flat Bench – Dumbbells – 35.0 kg (3×10)
Inclined Bench – Dumbbells – 27.5 kg (3×10)

Shoulder
Seated – Dumbbells [Press] – 20.0 kg (3×10)
Stationary – SZ Barre [Upright-Row] – 33.0 kg (3×10)

Triceps
Flat Bench – SZ Barre [Nosebreaker] – 33.0 kg (3×10)
Stationary – Cable Machine [Press] – 30.0 kg (3×10)

Abdomen
Crunches (80)

THURSDAY
Back
Sitting – Cable Machine [Row] – 60.0 kg (3×10)
Sitting – Cable Machine [Lat-Pulldown] – 60.0 kg (3×10)
Sitting – Row – 50.0 kg (3×10)

Biceps
Stationary – Dumbbells [Curls] – 15.0 kg (3×10)
Stationary – Dumbbells [Hammer-Curls] – 15.0 kg (3×10)
Stationary – Dumbbells [Rotated-Curls] – 15.0 kg (3×10)

Legs
Sitting – Legs Press – 150.0 kg (3×10)

Abdomen
Crunches (80)

FRIDAY
Stamina
Treadmill – Jogging – 25-30 min