Body Parts Trained
Chest, Triceps, and Forearms
Workouts
Bench Presses
Sets: 5 sets
Repetitions: 15 – 15 – 12 – 10 – 8
Weight (kg): B.B – B.B – 5 – 5 – 5
Incline Bench Presses
Sets: 5 sets
Repetitions: 12 – 12 – 10 – 10 – 10
Weight (kg): B.B – B.B – B.B – B.B – B.B
Dumbbell Incline Presses
Sets: 4-5 sets
Repetitions: 10 – 10 – 10 – 10 – 8
Weight (kg): 4 kg for all sets
E-Z Bar Lying Triceps Extensions
Sets: 3 sets
Repetitions: 12 – 10 – 10
Weight (kg): B.B only
Close Grip Bench Presses
Sets: 4-5 sets
Repetitions: 10 – 10 – 8 – 8 – 8
Weight (kg): 5 kg for all sets
Wrist Curls (Barbell)
Sets: 3-4 sets
Repetitions: To Failure
Weight (kg): 10 Kg for all sets
Reverse Wrist Curls (with Hercules Bar)
Sets: 4-5 sets
Repetitions: To Failure
Weight (kg): 2.5 Kg
Behind the back Wrist Curls
Sets: 4-5 sets
Repetitions: To Failure
Weight (kg): 5Kg for all sets
My calorie intake
1 Banana before workout
2 Eggs + 1 Banana after workout
2-Egg Omelet in breakfast
1 glass of Milk
Couldn’t train on Saturday, and Sunday was off (by default).
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