went bishan gym before math remedial. was damn empty. nice. dint throw for BB. not nice.

Shoulders/Triceps/Chest

Seated military press(smith)
40kg x 12
50kg x 10
55kg x 8
55kg x 8

Close grip bench press
50kg x 12
55kg x 10
55kg x 10
55kg x10

Superset with triceps pulldown
4 sets

Dips(chest version)
4 sets x 12 reps

Superset with rear dumbbell raises

Side lateral raises
10kg x 10
10kg x 10
10kg x 10
10kg x 10

Superset with lying triceps extension
4[10kg x 8]

and Behind barbell shrugs
60kg x 12
65kg x 12
70kg x 12
75kg x 12

and Front plate raises
3[20kg x 10]

Dumbbell pullovers
3[22.5kg x 10]

Balanced left chest. Done!


irelliewanatoktou