Workout diaryy: Session #19, June 25th

Focus: upper body training 

a) warm up @ jogging @ 6min

b) pulldown 

- front pulldown @ 15 reps x 3 sets - weights: 14kg (1 set), 18kg (2 sets)

- back pulldown @ 15 reps x 3 sets - weights: 14kg (1st & 2nd set), 18kg (3rd set)

c) Rowing @ 4 sets @ 15 reps @ 18 lbs

d) reverse fly @ 4 sets @ 15 reps @ 8 lbs

e) Arnold press @ 4 sets @ 15 reps @ 16 lbs 

f) front raise @ 3 sets @ 15 reps @ 16 lbs

g) bicep curl @ 3 sets @ 15 reps @ 18 lbs 

h) sit-ups - side 

- 10 reps @ left & right @ 4 sets

- normal sit-up @ 10 reps @ 4 sets