Monday


Shoulders Sets/Reps Weights Rest Interval

Standing Military Press 5X5 80% 2-3 Minutes

Standing Barbell Press Behind Neck 5X10 70% 1 Minute

Upright Row With EZ Bar 5X10 70% 1 Minute

Front Dumbbell Raise 5X10 7.5KG 1 Minute

Side Lateral Raise 5X10 7.5KG 1 Minute

Seated Bent Over Rear Delt Raise 5X10 7.5KG 1 Minute

Cardio

20 Minutes Run





Tuesday

Back Sets/Reps Weights Rest Interval Comments

Pullups 5X10 2-3 Minutes <--- Better fucking do hor! You chao keng, and I see you chao keng, I fucking let you die.

Wide-Grip Lats Pulldown 5X10 70% 1 Minute

Close-Grip Lats Pulldown 5X10 70% 1 Minute

One-Arm Dumbbell Row 5X10 70% 1 Minute

Back Extensions 5X10 1 Minute <--- 5KG plate first. No kick then 10KG plate.

Triceps Sets/Reps Weights Rest Interval Comments

Close-Grip Dips 1 Minute <--- 5X10. No kick? Then do 5X20

Close-Grip Bench Press 5X10 70% 1 Minute

Triceps Pushdown 5X10 70% 1 Minute



Wednesday

Cardio Comments

1 Hour Cardio <--- Don't do, don't dream about losing weight.



Thursday

Chest Sets/Reps Weights Rest Interval Comments

Barbell Bench Press 5X5 80% 2-3 Minutes

Inclined Barbell Bench Press 5X10 70% 1 Minute

Dumbbell Bench Press 5X10 70% 1 Minute

Wide-Grip Dips 1 Minute <--- 5X10. No kick? Then do 5X20

Bicep Sets/Reps Weights Rest Interval Comments

EZ-Bar Curl 5X10 70% 1 Minute <--- Let your bicep die!

Preacher Curl 5X10 70% 1 Minute

Cable Curl 5X10 70% 1 Minute

Dumbbell Curl With Twist 5X10 70% 1 Minute

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