RJ won bahas and terus mara ke peringkat akhir. haha the ZAFA reached the library rite after the whole debate was over, so we missed quite alot xD. before that, was geog class, and before geog class was gymmmmmm with fawaz arif syafiq.

Shoulders/Triceps

Cable rope pulldown
4 sets

Seated Shoulder Military Press

35kg x 12
45kg x 10
55kg x 8
55kg x 6

Superset
Side lateral raise
12.5kg x 10
15kg x 10
15kg x 10

Lying triceps extension
7.5kg x 8
7.5kg x 8
7.5kg x 8

Front barbell raise
18kg x 10
23kg x 10
25.5kg x 10

Skull crushers
18kg x 10
23kg x 10
25.5kg x 10

Rear delt raise
4 sets

Shrugs
20kg x 12
22.5kg x 12
25kg x 12
25kg x 12

Overhead dumbbell extension
15kg x 10
17.5kg x 10
20kg x 8
17.5kg x 10