| Move | Muscle Group | Date | Weights | Reps and Sets |
|---|---|---|---|---|
| Incline Dumbell Press | Chest | 02/2024 | 35 kg dumbells | 8-10 reps 4 sets |
| Bench Press PR | Chest | 02/2024 | 80 Kg without bar | 1 rep |
| Incline Dumbell Fly | Chest | 02/2024 | 17.5 kg dumbells | 12 reps 4 sets |
| Incline Bench Press | Chest | 02/2024 | 50 kg without bar | 8-10 reps 4 sets |
| Butterfly | Chest | 02/2024 | 55 kg | 8-10 reps 4 sets |
| Chest Press Machine | Chest | 02/2024 | 75 kg | 12 reps 4 sets |
| Lat Pulldown Wide | Back | 02/2024 | 65 kg | 8-10 reps 4 sets |
| Lat Pulldown Narrow | Back | 02/2024 | 60 kg | 8-10 reps 4 sets |
| Seated Row | Back | 02/2024 | 60 kg | 12 reps 4 sets |
| Back Extension | Back | 02/2024 | Body weight | 15 to 30 reps 4 sets |
| Low Row | Back | 02/2024 | 60 kg | 12 reps 4 sets |
| Military Press | Shoulder | 02/2024 | 40 kg | 12 reps 4 sets |
| Shoulder Dumbell Press | Shoulder | 02/2024 | 27.5 kg dumbells | 12 reps 4 sets |
| Lateral Raise | Shoulder | 02/2024 | 10 kg dumbells | 15 reps 4 sets |
| Face Pull | Shoulder | 02/2024 | 55 kg | 12-15 reps 4 sets |
| Z Bar Curl | Biceps Arm | 02/2024 | 25 kg | 12-15 reps 4 sets |
| Dumbell Curl | Biceps Arm | 02/2024 | 15 kg dumbells | 12-15 reps 4 sets |
| Hammer Curl | Biceps Arm | 02/2024 | 15 kg dumbells | 12-15 reps 4 sets |
| Rope Pushdown | Triceps Arm | 02/2024 | 55 kg | 12-15 reps 4 sets |
| Skull Crusher | Triceps Arm | 02/2024 | 25 kg | 12-15 reps 4 sets |
| Overhead Dumbell Triceps Extension | Triceps Arm | 02/2024 | 20 kg dumbell | 12-15 reps 4 sets |
"It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable".
Socrates