Gym 11

Back

Smith machine Deadlifts.

Set 1 20kg 10 reps

Set 2 30kg 10 reps

Set 3 35kg 10 reps

Set 4 40kg 10 reps

Set 5 40kg 10 reps

Comments : Good. might need to review technique with instructors at the gym.

Trapezius

Dumbell shrugs.

Set 1 35kg 10 reps

Set 2 35kg 10 reps

Set 3 35kg 10 reps

Set 4 40kg 10 reps

Set 5 40kg 10 reps

Comments : happy with this one

Shoulders

Dumbbell front raises.

Set 1 15kg 10 reps

Set 2 15kg 10 reps

Set 3 15kg 10 reps

Dumbbell side raises.

Set 1 15kg 10 reps

Set 2 15kg 10 reps

Set 3 15kg 10 reps

Dumbbell bent over lateral raises.

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Comments : end swinging arms like a chicken must control and slow motion.

Calves

Seated calf raise.

Set 1 40kg 10 reps

Set 2 40kg 10 reps

Set 3 40kg 10 reps

Set 4 50kg 10 reps

Set 5 50kg 10 reps

Set 6 50kg 10 reps

Comments : Dont know if im going well or doing wrong technique

Abs

Hanging leg raise.

Set 1 10 reps

Set 2 10 reps

Set 3 5 reps

Comments : 2 sets 10 reps thats ok