Routine #1

Routine #2

Routine #3

Bench Press

40

70-80

O/H Cable Row

50

80

Bench Press (Free)

50

40

Flye

30

40

B/N Cable Pull

50

80

Flye

30

40

Bench Press (Free)

10

76kg

O/H Dumbell Raise

50

12-14

Dips

30

na

Dips

40

na

Upright Row

50

30-40

Cable Crunch

70

80

Cable Crunch

70

80

Cable Crunch

70

80

Plank

90s

na

Side Bends

50

20kg

Side Bends

50

20kg

Hanging Leg Raises

30

na

Leg Raise (+C)

40

na

Leg Raises (+C)

50

na

Leg Extension

60

40-50

Torso Twists

40

na

Torso Twists

30

na

Reverse Leg Curl

40

20

Concentration Curl

40

16-20

Tricep Extension

40

60

Standing Calf Raise

100

40kg

Wrist Curl

50

14kg

Tricep Kickback

30

10kg

Straight Leg Deadlift

40

20-30

Reverse Wrist Curl

50

10kg

Lunges

30

20kg

Standing Bicep Curl

30

12kg

Reverse Forearm Curl

50

14kg

Squats

40

30kg

O/H Tricep Extension

30

12kg

SIde Lateral Raise

30

10

Shrugs (Dumbell)

60

40kg

Tricep Extension (Rope)

40

40-50

Front Lateral Raise

30

10

Bent Over Dumbell Row

20

30kg

Pull Ups

30

na

B/O Side Lateral Raise

30

10

Bicep Cable Curl

40

20-30

B/Neck Pull Up

10

na

Tricep Extension (Rope)

40

40-50

Hand Grip

60

40kg

Hand Grip

60

40kg