Sunday 17/5
Farmer Walk: 1 min, 40 secs
(With 50 secs rest)
Saturday 30/5
Farmer Walk: 3:55 mins of 10 mins
Tuesday 2/6
FINALLY BACK IN THE GYM 
Decline Db Press 20 kgs: 10,9
Incline Db Press 17.5, 20 kgs: 11,5
Seated laterals 7.5 kgs: 25 reps
Face Pulls 15 kgs: 10,10 (1st set with pauses)
EZ bar curl 20 kgs: 20 reps
Rope overhead extension 10 kgs: 9 reps
Wednesday 3/6
Deadlift 140 kgs: 3 reps
Pull ups: 7 reps
Lat Pulldown 45 kgs: 8,3 (2nd set with negatives)
Db Floor Press 15 kgs: 16 reps
EZ bar curl 20 kgs: 20 reps
Db rear raises 5 kgs: 15 reps
Thursday 4/6
Lying leg curl 40 kgs: 13,6 (2nd set negatives)
Smith Front Squat 10,5 kgs: 10,10
Db Floor Press 15 kgs: 20 reps
Face Pulls 15 kgs: 12,12 (1st set with pauses)
Seated laterals 10 kgs: 20 reps
Saturday 6/6
Decline Db Press 20 kgs: 12,3 (2nd set negatives)
Incline Db Press 17.5, 20 kgs: 12,3 (2nd set negatives)
Seated laterals 7.5 kgs: 30 reps
Db rear raises 5 kgs: 20 reps
EZ bar curl 20 kgs: 25 reps
Rope overhead extension 10 kgs: 15 reps
Sunday 7/6
Weight: 75 kgs
Deadlift 100 kgs: 23 reps in 10 mins
Pull ups: 5 reps
Straight arm pulldown 25,30,20 kgs: 10,8,8
Db Floor Press 15 kgs: 18 reps
Tuesday 9/6
Standing calves: 5,6
(With 3 secs pauses)
EZ bar curl 20 kgs: 30 reps
Face Pulls 15 kgs: 12,15 (1st set with pauses)
Seated laterals 10 kgs: 21 reps
Lying leg curl 40 kgs: 15,6 (2nd set negatives)
Smith Front Squat 10,10 kgs: 15,6 (2nd set negatives)
Wednesday 10/6
Farmer Walk: 4:10 mins of 10 mins
Thursday 11/6
Leg Press calves 60 kgs: 20 reps
Seated laterals 7.5 kgs: 35 reps
Db rear raises 5 kgs: 25 reps
Db Hammer curl 15, 7.5 kgs: 8,20
Rope pushdown 15, 20-10-0 kgs:
12, 10-10-10 (2nd set is a drop set)
90° Concentration curl 5 kgs: 22 reps
Pullover extension 10,15 kgs: 12,5
Incline Db curl 5,10 kgs: 22,8
(Note: This workout bothered my elbows so superset the pushdown with the extensions)
Saturday 13/6
Decline Db Press 20 kgs: 15,5 (2nd set negatives)
Incline Db Press 17.5,12.5 kgs: 6,8
Seated laterals 10 kgs: 26 reps
Face Pulls 20 kgs: 9,13 (1st set with pauses)
EZ bar curl 25 kgs: 20 reps
Rope overhead extension 10 kgs: 17 reps
(Note: Only do extensions once a week in arm day and substitute this with a superset of rope pushdowns and db floor press)
Sunday 14/6
Deadlift 100 kgs: 30 reps in 10 mins
Seated unilateral cable row 10 kgs: 15,10
T-Bar row 20 kgs: 21 reps
Db Floor Press 15 kgs: 20 reps
Tuesday 16/6
Standing calves: 7,5 (With 3 secs pauses)
EZ bar curl 25 kgs: 21 reps
Seated laterals 7.5 kgs: 41 reps
Db rear raises 5 kgs: 26 reps
Lying leg curl 45 kgs: 12,5 (2nd set with negatives)
Smith Front Squat 10 kgs: 16 reps
Thursday 18/6
Leg Press calves 60 kgs: 20 reps
Seated laterals 10 kgs: 30 reps
Face Pulls 20 kgs: 11,14 (1st set with pauses)
Db Hammer curl 17.5,10 kgs: 5,12
☆ Superset:
- Rope pushdown 15,10 kgs: 20,21
- Db Overhead extension 7.5,5 kgs: 8,12
☆ Superset: - Cable curl 20 kgs: 12,12
- Db Concentration curl 5 kgs: 17 reps
Db Floor Press 15 kgs: 22 reps
Saturday 20/6
Decline Db Press 20 kgs: 16,3 (2nd set negatives)
Angled drop set starting from the incline bench 10 kgs: 10-10-10
Seated laterals 12.5 kgs: 11 reps
Db rear raises 5 kgs: 27 reps
Sunday 21/6
Deadlift 100 kgs: 30 reps in 15 mins
Standing unilateral cable row 10 kgs: 15,15
T-Bar row 20 kgs: 25 reps
Monday 22/6
Farmer Walk: 40,30,30 secs
Tuesday 23/6
Standing calves: 8,6 (With 3 secs pauses)
EZ bar curl 25 kgs: 22 reps
Lying leg curl 45 kgs: 12,4 (2nd set with negatives)
Smith Front Squat 10 kgs: 20 reps
Thursday 25/6
Leg Press calves 60 kgs: 25 reps
Db Hammer curl 17.5,10 kgs: 6,13
☆ Superset:
- Rope pushdown 15,10 kgs: 22,21
- Db Overhead extension 5 kgs: 13,10
☆ Superset: - Cable curl 20 kgs: 15,15
- Db Concentration curl 5 kgs: 18 reps
Db Floor Press 15 kgs: 25 reps
Sunday 28/6
Weight: 76.5 kgs
Decline Db Press 20 kgs: 20,6 (2nd set negatives)
Angled drop set starting from the incline bench 10 kgs: 12-12-12
Seated laterals 12.5,10 kgs: 12,6
Face Pulls 25 kgs: 11,15 (1st set with pauses)