Oct 31, 2018: Back, 00:31:30 Reverse Grip Bent Over Row: 67kg, 12, 12, 12 reps (on SHOWROOM live) Upright Row: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Barbell Rear Deltoid Row: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Straight Arm Pul…

Oct 30, 2018: Shoulders, 00:24:00 Bench Press: 48.5kg, 10, 10, 10 reps (on SHOWROOM live) Front Raise: 48.5kg, 10, 10, 10 reps (on SHOWROOM live) Lateral Raise: 15*2kg, 12, 12, 12 reps (on SHOWROOM live) Seated Rear Raise: 15*2kg, 12, 12, …

Oct 29, 2018: Waist and Legs and Arms, 38:59 Crunch: 20, 20, 20 reps Lying Leg Raise: 1*2kg, 20, 20, 20 reps Seated Calf Raise: 67 kg, 20, 20, 20 reps Foward Lunge: 47kg, 12, 10, 10 reps (on SHOWROOM live) Rear Lunge: 47kg, 10, 10, 10 reps…

Oct 28, 2018: Rotator Cuff and Chest, 00:42:51 Shoulder Internal Rotation: 12.5 kg, R15, L15, R15, L15 reps Incline Shoulder External Rotation: 12.5 kg, R15, L15, R15, L15 reps Lying Lateral Raise: 12.5 kg, R15, L15, R15, L15 reps Dumbbell…

Oct 25, 2018: Legs, 25:13 Wide Stance Squat: 84.5kg, 12, 12, 12, 12, 12, 12, 12, 12, 12, 12 reps (on SHOWROOM live) Standing Calf Raise (SS with reverse version): 84.5kg, F20-R20 reps (on SHOWROOM live) Seated Calf Raise: 67kg, 20, 20, 20 …

Oct 24, 2018: Back and Shoulders, 00:30:00 Reverse Grip Bent Over Row: 67kg, 12, 12, 12 reps (on SHOWROOM live) Upright Row: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Straight Arm Pullover: 25kg, 12, 12, 12 reps (on SHOWROOM live) Lateral…

Oct 22, 2018: Waist and Arms and Legs, 44:47 Crunch: 20, 20, 20 reps Lying Leg Raise: 1*2kg, 20, 20, 20 reps Seated Calf Raise: 67 kg, 20, 20, 20 reps Seated Arm Curl: 15*2kg, 10, 10, 10 reps (on SHOWROOM live) Concentration curl: 12.5kg, …

Oct 21, 2018: Rotator Cuff and Chest, 00:46:06 Shoulder Internal Rotation: 12.5 kg, R15, L15, R15, L15 reps Incline Shoulder External Rotation: 12.5 kg, R15, L15, R15, L15 reps Lying Lateral Raise: 12.5 kg, R15, L15, R15, L15 reps Dumbbell…

Oct 20, 2018: Back, 31:23 Dumbbell straight arm pullover: 25kg, 12, 12, 12 reps One hand snatch: 25kg, R10, L10, R10, L10, R10, L10 reps (on SHOWROOM live) Reverse grip bent over row: 67kg, 12, 12, 12 reps (on SHOWROOM live) Deadlift: 84.5…

Oct 18, 2018: Legs and Arms, 46:43 Seated Calf Raise: 67 kg, 20, 20, 20 reps Squat: 67kg, 10, 10, 10 reps (on SHOWROOM live) Wide stance squat: 84.5kg, 12, 12, 12 reps (on SHOWROOM live) Romanian deadlift: 84.5kg, 12, 12, 12 reps (on SHOWR…

Oct 17, 2018: Arms and Shoulders, 00:30:46 Close grip bench press: 48.5kg, 10, 10, 10 reps (on SHOWROOM live) Front raise: 48.5kg, 10, 10, 10 reps (on SHOWROOM live) EZ bar arm curl: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Lateral raise…

Oct 15, 2018: Chest and Waist, 00:49:07 Dumbbell incline press: 22.5*2kg, 10, 10, 10 reps Dumbbell bench press: 22.5*2kg, 12, 12, 12 reps Dumbbell bent arm pullover: 27.5kg, 12, 12, 10 reps Lying leg raise: 1*2kg, 20, 20, 20 reps Dumbbell …

Oct 14, 2018: Rotator Cuff and Legs, 44:49 Shoulder Internal Rotation: 12.5 kg, R15, L15, R15, L15 reps Incline Shoulder External Rotation: 12.5 kg, R15, L15, R15, L15 reps Lying Lateral Raise: 12.5 kg, R15, L15, R15, L15 reps Seated Calf …

Oct 11, 2018: Back, 27:51 Reverse grip bent over row: 67kg, 12, 12, 12 reps Dumbbell straight arm pullover: 25kg, 12, 12, 12 reps (on SHOWROOM live) Deadlift: 84.5kg, 12, 12, 12 reps (on SHOWROOM live) One hand snatch: 25kg, R10, L10, R10,…

Oct 10, 2018: Arms and Shoulders, 00:35:58 Close grip bench press: 48.5kg, 10, 10, 10 reps (on SHOWROOM live) Front raise: 48.5kg, 10, 10, 10 reps (on SHOWROOM live) EZ bar arm curl: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Lateral raise…

Oct 8, 2018: Legs, 38:24 Squat: 67kg, 10 reps Wide stance squat: 84.5kg, 12, 12, 12 reps Standing calf raise (SS with reverse version): 84.5kg, F20-R20-F20-R20, F20-R20-F20-R20 reps Romanian deadlift: 84.5kg, 12, 12, 12 reps Hip thrust: 84…

Oct 7, 2018: Back and Arms, 34:22 Reverse grip bent over row: 67kg, 12, 12, 12 reps Dumbbell straight arm pullover: 25kg, 12, 12, 12 reps One hand bent over row: 25kg, R15, L15, R15, L15 reps One hand snatch: 25kg, R10, L10, R10, L10 reps …

Oct 6, 2018: Chest, 00:32:16 Dumbbell incline press: 22.5*2kg, 10, 10, 10 reps Dumbbell bench press: 22.5*2kg, 10, 10, 10 reps Dumbbell bent arm pullover: 27.5kg, 10, 10, 10 reps Dumbbell incline close grip bench press: 15*2kg, 12, 12, 12 …

Oct 4, 2018: Rotator cuff and Calfs, 26:41 Incline shoulder external rotation: 12.5kg, R15, L15, R15, L15 reps Shoulder internal rotation: 12.5kg, R15, L15, R15, L15 reps Lying lateral raise: 12.5kg, R15, L15, R15, L15 reps Seated Calf Rai…

Oct 3, 2018: Back and Shoulders, 00:22:29 Reverse grip bent over row: 67kg, 12, 12, 12 reps Upright row: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Rear deltoid row: 48.5kg, 12, 12, 12 reps (on SHOWROOM live) Lateral raise: 15*2kg, 12, 12,…

Oct 2, 2018: Arms, 00:31:55 Close Grip Bench Press: 48.5kg, 10, 10, 10 reps Drag Curl: 48.5kg, 10, 10, 10 reps Dumbbell Wrist Curl: 12.5kg, R12, L12, R12, L12 reps Concentration Curl: 12.5kg, R15, L15, R15, L15, R15, L15 reps (on SHOWROOM …

Oct 1, 2018: Chest and Waist, 00:54:57 Dumbbell incline press: 22.5*2kg, 10, 10, 10 reps Dumbbell bench press: 22.5*2kg, 12, 12, 12 reps Dumbbell bent arm pullover: 27.5kg, 10, 10, 10 reps Lying leg raise: 1*2kg, 20, 20, 20 reps Dumbbell p…