Day 6 of workout

usual 30 mins HIIT cardio

3x15 flat bench press
3x15 decline bench press
3x15 incline bench press
3x15 close grip DB press
3x15 DB flies
3x15 machine flies

couldn't continue anymore for abs workout, felt asif my body is falling apart

Day 5 of workout

this Day 5 of workout is a full-body workout

30 mins HIIT cardio

Weights
3x15 bench press
3x15 military press
3x15 lat-pulldown
3x15 shrugs
3x15 side-bends
3x15 crunches
3x15 overhead side bends
3x15 weighted crunches
3x15 leg raise

Day 4 of workout

Normal HIIT cardio 30 mins

Weights
3x15 Shoulder press
3x15 Military press
3x15 Reverse Flies
3x15 Front Lateral Raise
3x15 Side lateral Raise
3x15 Shrugs

Day 3 of HIIT

today is BACK day so its all about mah back

HIIT cardio
the usual running thing

Weights
3x15 low-row
3x15 lat-pulldown
3x15 barbell rows
3x15 hyper extention
3x15 deadlifts
3x15 shrugs
3x15 machine pullovers

3x15 overhead side bends
3x15 leg raises
3x15 crunches

what i ate today
morning - total nutrition drink + papayas
lunch - chicken rice
dinner - home-cooked stuff
after workout -strawberry protein drink
10.00pm - oatmeal + milo

Day 2 of HIIT

Day 2 isn't much difference but due to insufficient time, i have to cut away a few workouts

HIIT cardio
10 mins brisk walking
5x1 min sprint and 1 min walk
10 mins brisk walking cooldown

Weights
3x15 incline bench press
3x15 over-head side benfs
3x15 side bends
3x15 sit-up

1st day of extreme HIIT workout

ok, as i stated earlier, ima fat-ass and the truth is, i don't wanna be one
i joined this gym for 2 years and i guess i have reached my plateau so now i will have to put more effort in cutting and dieting
most of the time i would seek advise from 2 of my good friends Tjun and Grunge and also read articles from Bodybuilding.com

this is a new program i starting this week plus a new diet plan and a 'more' healthier lifestyle

Monday
HIIT cardio
10 mins brisk walking
5 sets of 1 min sprint and 1 min walk
10 mins brisk walking cooldown

Weights
3x15 bench press
3x15 incline bench press
3x15 decline bench press
3x15 close-grip dumbbell bench press
3x15 dumbbell flies
3x15 machine flies

3x15 overhead side bends
3x15 side bends
3x15 weighted crunches
3x15 sit-ups
3x15 reversed crunches
3x15 pull-ins

and the things i ate on Monday was
before workout - oatmeal with milo and total-nutrition drink
after workout - strawberry protein shake
lunch - curry noodle
2 hours after lunch - fruits
3 hours after lunch - fruits again
dinner - vegetarian food (that day was my vegetarian day)
1 hour after dinner - more fruits

well it seems like i almost eat 10 times a day