Date: Mar/11/2009
Total Workout Duration: 55 mins
Legs [14 sets]
+ Shoulders [9 sets]
Smith Machine BB Squat
20kgs x 10
30kgs x 10
40kgs x 10
60kgs x 10
70kgs x 6
80kgs x 8
BB Squat
10kgs x 30
Cable Leg Extension
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 10
DB Calf Raise
7.5kgs x 10 x 3
BB Front Raise
10kgs x 10 x 3
DB Side Lateral Raise
7.5kgs (per arm) x 10
[Drop-set] 15kgs (per arm) x 4 + 7.5kgs (per arm) x 6
[Drop-set] 7.5kgs (per arm) x 6 + 5kgs (per arm) x 8
DB Seated Bent-over Rear Delt Raise
5kgs (per arm) x 10 x 3
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