Non-PT #17 (Back & Rear Delts)

Straight arm pulldown
20kg x 20 reps x 3 sets
30kg x 10 reps x 2 sets

Assisted pullup

40kg x 10 reps x 4 sets

Deadlift

80kg x 10 reps x 4 sets

Wide grip barbell row

20kg x 15 reps x 1 set

30kg x 12 reps x 1 set

40kg x 8 reps x 3 sets

Seated close grip cable pulldown

40kg x 15 reps x 1 set

47kg x 12 reps x 1 set

57kg x 8 reps x 1 sets

Bendover lateral raise (10 seconds rest between sets and 1 minute rest between giant sets)

4kg x 10 reps x 5 sets x 2 giant sets

Non-PT #16 (Legs, Arms, Chest & Front/Side Delts)

Seated incline leg press

80kg x 25 reps x 4 sets

EZ barbell curl & French press (focus on negatives) 

20kg & 20kg x 15 reps x 15 reps x 4 sets 

Machine pectoral flye

33kg x 20 reps x 3 sets
61kg x 12 reps x 3 sets

Machine incline press

25kg per side x 12 reps x 3 sets 

Lateral dumbbell raise with 10 seconds rest between each set
6kg per side x 10 reps x 10 sets

Seated dumbbell shoulder press with 10 seconds rest between each set
8kg per side x 10 reps x 10 sets
 

Whey protein

Whey protein plays an important role in my daily diet. Don't get me wrong, it is not used to replace my main meals. Instead, I use it between my main meals and before I hit the gym. On workout days, I would have whey protein shake at 11am, 4pm and before my workout session at about 7pm. I only consume twice on non-workout days, i.e. at 11am and at 5pm.

Whey protein is high quality, natural protein that is rich with amino acids and is important as it helps to restore protein in your muscles. When you workout, protein in your body depletes and whey protein provides the requisite amino acids to prevent muscle deterioration. On non-workout days, whey protein helps to build mass and repair your muscle tissues to promote muscle growth.

 

Other benefits/uses of whey protein are as follows:-

1. Strengthens immune system
2. Promotes bone health and overall well being
3. Used to speed up healing of wounds or burns
4. Used in weight management diets

 

 

An interesting point to note is that although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels compared to these alternative foods. 

As a word of caution, although whey protein is a natural food, too much of it carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended. 

PT #14 (Chest & Front Delts)

Machine pectoral flye
33kg x 20 reps x 3 sets
61kg x 12 reps x 3 sets

Flat Guillotine barbell chest press
40kg x 20 reps x 2 sets
50kg x 12 reps x 2 sets

Incline reverse grip barbell press
30kg x 12 reps x 3 sets

Flat close grip dumbbell press
14kg x 15 reps x 3 sets

Reverse gripe machine incline press
20kg x 15 reps x 3 sets

Machine shoulder press (10 seconds rest between sets and 1 minute rest between giant sets)
20kg x 10 reps x 10 sets x 3 giant sets

PT #13 (Back & Rear Delts)

Straight arm pulldown
20kg x 20 reps x 3 sets
30kg x 10 reps x 2 sets

Assisted clock pullup
40kg x 10 reps x 4 sets

Seated back shrug and seated cable row
57kg x 10 reps x 8 reps x 4 sets

Deadlift
80kg x 8 reps x 4 sets

Machine rear delt flye
33kg x 20 reps x 4 sets

Non-PT #15 (Legs & Arms)

Squats
40kg x 20 reps x 3 sets

Machine leg extension 

50kg and 40kg x 12 reps x 12 reps x 3 sets 

Giant set preacher curl & dumbbell curl & hammer curl

39kg & 6kg & 6kg x 12 reps each x 3 sets

Preacher curl (half curl)
51kg x 15 reps x 1 set

Giant set tricep pressdown, reverse grip tricep extension & rope tricep extension

25kg & 20kg & 10kg x 15 reps each x 3 sets

EZ barbell curl & French press (focus on negatives) 
20kg & 20kg x 15 reps x 15 reps x 3 sets 

Supergirl

If you are short in the motivation department, watch this video...

Supergirl

This girl puts many of us men to shame!

PT #12 (Chest & Front/Side Delts)

Machine pectoral flye
33kg x 20 reps x 2 sets
61kg x 15 reps
68kg x 12 reps
75kg x 10 reps
82kg x 8 reps 

Machine incline press
25kg per side x 12 reps x 4 sets 

Machine decline press
10kg per side x 12 reps x 4 sets 

Incline close grip chest press
12k x 12 reps x 4 sets 

Lateral dumbbell raise with 10 seconds rest between each set and 1 min rest between each giant set
6kg per side x 10 reps x 10 sets x 2 giant sets 

Seated dumbbell shoulder press with 10 seconds rest between each set and 1 min rest between each giant set
8kg per side x 10 reps x 10 sets x 2 giant sets