Dated: Friday, 11th February, 2011
Body Parts Trained: Shoulders and Forearms
Training Duration: 1 hr (Morning)
Training Partner: SA_Hardtarget
Total Exercises: Ten
Workouts
Military Press
Sets: 5 sets
Repetitions: 12 – 12 – 12 – 10 – 10
Weight (kg): Heavy B.B
Behind-the-neck Presses
Sets: 4-5 sets
Repetitions: 10 – 10 – 8 – 8 – 8
Weight (kg): Heavy B.B
Seated Dumbbell Presses
Sets: 4 sets
Repetitions: 10 – 10 – 8 – 8
Weight (kg): 4 kg for all sets
Standing Lateral Raises
Sets: 4 sets
Repetitions: 6 – 5 – 5 – 5
Weight (kg): 4 Kg for all sets
Upright Rows
Sets: 3 sets
Repetitions: 12 – 10 – 10
Weight (Kg): B.B only
Dumbbell Wrist Curls
Sets: 1 set
Repetitions: 12
Weight (Kg): 8 Kg
Barbell Wrist Curls
Sets: 4 set
Repetitions: 10 – 8 – 6 – 6
Weight (Kg): 5 – 15 – 15 – 15
Behind-the-back Wrist Curls
Sets: 4 sets
Repetitions: 10 – 10 – 8 – 8
Weight (Kg): 10 Kg for all sets
Reverse Wrist Curls
Sets: 3 sets
Repetitions: 12 – 10 – 10
Weight (Kg): 8 Kg each
Reverse Barbell Curls
Sets: 4 sets
Repetitions: 10 – 8 – 8 – 8
Weight (Kg): B.B – B.B – 5 – 5
My calorie intake
2 Bananas before workout
500ml of Water during workout
2 Eggs after workout
2-Egg Omelet in Breakfast
1 glass of Milk
My feeling about the workout
Need to workout forearms a little more. Maybe, I need to add some other exercises in the training routine for this body part. I also had some pain in my right shoulder.
Legend
B.B = Barbell
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