Malaysia: Shoulder/Biceps workout log.

Dumbbell Shoulder Press (per hand):

10kg x 20

12.5kg x 15

15kg x 10

17.5kg x 10

20kg x 8

22.5kg x 8

Dumbbell Flies (per hand):

10kg x 10

12.5kg x 10

15kg x 6

Dumbbell Seated Rear Lateral Raise (per hand):

10kg x 15 x 4sets

Dumbbell Front Raises

10kg x 8 x 3sets

EZ Bar Front Raises (weights w/o bar):

35lbs x 6 x 3sets

EZ Bar Upright Row (weights w/o bar):

35lbs x 10 x 3sets

Alternating Dumbbell Bicep Curls (per hand):

10kg x 10

12.5kg x 9

15kg x 8

17.5kg x 6

20kg x 3

Concentration Bicep Curls (per hand):

10kg x 20

12.5kg x 15

15kg x 10

Machine Leg Press

240lbs x 10

265lbs x 8

290lbs x 6