Dec 27th

Chest:
1. Dumbell Press (flat followed by inclined)
2. Inclined Chest Compression
3. Overhead pullover
Back:
4. Barbell Pullback (overgraft and under)
5. Lats Pull-down
6. Dumbell pull-over
Triceps:
7. Triceps Rope pulldown
8. Tricep Extension Machine
Forearms
9. Forearms barbell Curl
Cardio
10. 100Kcal on the cycling machine

Tomorrow 28th
5k jog + 45min of statics to hit abs mainly.
Hit Biceps and Shoulders