---
tags: Routine
---

## Day One

### Chest
1. Bench press, 3-4 sets, 8 reps, 70 lbs
3. Cable press, 3-4 sets, 10 reps, 10 kgs
4. Incline benchpress, keep up
5. Butterfly, 3-4 sets, 10 reps, 5 bars (25kgs)
6. Chest fly, 3-4 sets, 10 reps, 18kg

### Biceps

1. Standing dumbell curl, 3 sets, 9 reps, 8 kgs; 15 lbs
2. Standing bar curl, 3 sets, 12 reps
3. Incline alternating curl, 3 sets, 12 reps

---

## Day Two

### Shoulders
1. Seated shoulder press, 3 sets, 10 reps, 15 lbs
2. Lateral raise with light dumbells, 3 sets, 10 reps, 7.5 lbs
3. Shrugs with dumbells 3 sets, 10 reps, 22.5 lbs

### Triceps
1) Dumbell lift, 3 sets, 8 reps, 22.5 lbs
1) Cable pushdown, 3 sets, 12 reps
2) Close grip benchpress, 3 sets, 12 reps
3) Dips, no weights required, as much as possible

---

## Day Three
### Back

1) Pullups, 3 sets, 10 reps, 61 lbs
2) Lateral pulldown with bar, 3 sets, 10 reps, 18kgs
3) Seated row, 6 minutes, 1 kilometer. Or, Low Pull, 3 sets, 10 reps, 7.5 kgs

### Legs

1. Squats, 3 sets, 6 reps, 140 lbs; (before: 3 sets, 10 reps, 63 kgs)
2. Leg extension, 3 sets, 8 reps, 50 lbs, 25 kgs
3. Leg curl, 3 sets, 8 reps, 25 kgs
4. Leg press, 3 sets, 10-12 reps

### Abs

1. Crunch, sit ups, 3 sets, 20 reps, 65 lbs
2. Russian twist, 3 sets, 20 reps
3. Crunch with medicine ball
4. Scissors lifts (flutter kicks)

## Run 🏃‍♂️
- Distance: 1.1 mile
- Time: 10:30 minutes
- Speed: 6 mph

---

### Nutrition
🍌🍳🥕🥛🍝🍚🍗🐄🥜🍎🥑

### 2020 weight = 62 kgs ⚖
### 2023 weight = 70 kgs
### 2024 weight = 73 kgs
### Current weight = 71.6 kgs ⚖