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Day 12 at Gym

Today is Leg day. This day is where most poin came. I have done below exercises  - Bodyweight squats - (plate loaded) leg extension - lying leg curls - calf raise This squats is most painful exercise. I got pain in thighs when going down stairs and lower your body like ass to grass.
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Day 11 at Gym

Today is nothing new. I just did the shoulder workouts that I did on Day 7.
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Day 10 at Gym

Today is arm day. Below are workouts I did  - bicep curl - hammer curl - triceps pushdown - one arm overhead tricep extension (dumbell) - (two arm) overhead triceps extension (dumbell) each 4 sets of 12 reps.
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Day 9 at Gym

Today is for back. Exercises I did are - lat pull down (dual handle machine) - front lat pull down  - back lat pulldown (behind neck) - reverse grip lat pulldown Cheers 
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Day 8 at Gym

Today is for chest. I did below exercises  - chest press - butterfly - barbell bench press (flat) - incline barbell bench press - decline barbell bench press 4 sets of 12 reps each.
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Day 7 at Gym

One week successfully completed. Now I am doing daily focusing on different muscle each day. Today is shoulder. - seated dumbell overhead press - seated barbell overhead press / front press - lateral raises - front raises - rear delt fly with machine - shrugs
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Day 4, 5 and 6 at Gym

There is nothing new in these days, I just did all the things that I learned before and now I have little or no pain after doing them.
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