T Nation

Premium.Fitness Training Log

Just come back from the gym at my college for the 1st of my 2 training sessions today, I am aiming for 2 weight sessions a day Monday, Tuesday, Thursday and Friday, with a Cardio day on Wednesday and the weekend off.

Monday I worked Back and Legs

Back
- Bent Over Row - 3 X 10 reps 40KG repeat 3 times
- Single Arm Row - 3 X 12 reps 20KG repeat 3 times
- Wide Grip Pull Ups - 3 X MAX reps
- Lat Pull Downs - 3 X 12 reps 50KG

Legs
- Plyometric Jumps - 3 X 12 reps repeat 3 times
- Leg Extensions - 3 X 10 reps 50KG
- Leg Press - 3 X 8 reps 100KG

Today, Tuesday, I worked Arms and Shoulders

Arms
- Dumbbell Curl - 3 X 10 reps 14KG
- Hammer Curls (cable) - 3 X 10 reps 23.75KG
- Single Arm Preacher Curls - 3 X 8 reps 12KG
- Tricep Pull Downs - 3 X 10 reps 23.75KG
- Tricep Dips - 3 X 12 reps

Shoulders
- Arnold Press - 3 X 10 reps 18KG
- Lateral Raise (cable) - 3 X 10 reps 8.75KG
- Bent Over Flyes - 3 x 10 reps 8KG
- Dumbbell Shrugs - 3 X 10 reps 24KG

I aim to repeat the arm and shoulder routine tonight again.