I’ve joined Ultimate Gym located at Wangsa Maju. Let me have a short introduction of Ultimate Gym, I will copy directly the description from facebook page.
Ultimate Gym
Established back in Jan 1991, Ultimate Gym has helped many achieve their goals. Nothing fancy or shiny , just basic stuff yet totally sufficient for a magnificent workout. Afterall, if it’s enough for Mr.Asia, it should be enough for you!
As for my information, Ultimate Gym is owned by Terry Gallyot, Mr. Asia and numerous time of Mr. Malaysia. Basically this gym has everything it needs to get your muscles built and with reasonable price for a student like me.
My workout for this week is as follows:
Monday
10 minutes warm up at Bicycle
10 minutes of Seated Twist
15 x 4 Crunch
30 minutes 4.5km/h – 5km/h fast walk on Treadmill
Tuesday – Chest
10 minutes warm up at Bicycle
10 minutes of Seated Twist
15 x 4 Crunch
Barbell Bench Press
12 x 1 20kg warmup
12 x 3 25kg
Lever Pec Deck Fly
12 x 4 forgotten the weight >.<
Chest Press
12 x 4 90lb / kg? Need to check the machine
10 minutes cool down walk at treadmill at 4km/h
Wednesday – Back
10 minutes warm up at Bicycle
10 minutes of Seated Twist
15 x 4 Crunch
Wide-Grip Lat Pulldown
10 x 1 10kg warm up
15 x 1 20kg
15 x 1 25kg
14 x 1 30kg
Wide-Grip Pulldown Behind The Neck
15 x 1 25kg
14 x 1 30kg
14 x 1 30kg
Seated Cable Rows
13 x 1 20kg
11 x 2 25kg
10 minutes cool down walk at treadmill at 4km/h
Thursday – Shoulder
10 minutes warm up at Bicycle
10 minutes of Seated Twist
20 x 1 Crunch
15 x 3 Crunch
Dumbbell Shoulder Press
10 x 2 10lb
10 x 1 15lb
10 x 1 20lb
10 x 2 25lb
Dumbbell Lateral Raise
10 x 5 10lb
5 x 1 15lb
Dumbbell Seated Rear Lateral Raise
10 x 6 5lb
Dumbbell Shrug
10 x 1 15lb
10 x 3 25lb
12 x 2 30lb
10 x 2 30lb
Alternate walking speed between 4km/h – 5km/h cool down at treadmill for 10minutes
Friday – Arm
10 minutes warm up at Bicycle
10 minutes of Seated Twist
25 x 1 Crunch
20 x 3 Crunch
Barbell Curl
12 x 1 5kg warmup
12 x 1 10kg
12 x 2 15kg
Dumbbell Alternate Bicep Curl
12 x 1 15lb
12 x 2 20lb
Tricep Pushdown
12 x 1 10kg
12 x 1 20kg
12 x 1 25kg
12 x 1 30kg
Dumbbell One-Arm Triceps Extension
12 x 3 10lb
6 x 1 15lb
Alternate walking speed between 4km/h – 5km/h cool down at treadmill for 10minutes
Fawning Fiesta 