Update

29th August Back and Triceps Workout

Wide Grip Pullups 7,5,4
Narrow Grip Tricep Dips 6,5,5
Machine Rows 59kg 8,7,7
Machine Tricep Extension 55kg 8,10,10
Barbell Shrug 70kg 10,10,10

30th August Delts and Abs Workout

Barbell Press 45kg 5,5,3
Barbell Upright Row 35kg 8,6,6
Knee Raise 10,10,8
Front Raise 20kg 6,5,4
Dumbbell Lateral Raise 10kg each 8,6,6

31st August Pecs and Biceps Workout 89.6kg

Barbell Bench Press 80kg each 4,3,3
Barbell Bicep Curl 35kg 7,5,5
Incline Barbell Bench Press 60kg 8,6,5
Hammer Curls 16kg each 8,6,5
Dumbbell Pec Fly 12kg each 7,7,6