August 29, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Incline Bench Press |
30kg
8x
40kg
6x
50kg
3x
|
17 | 630 |
| 2 | Incline Flys |
15kg
8x
20kg
6x
25kg
3x
|
17 | 315 |
| 3 | Bench Press |
40kg
8x
50kg
6x
60kg
6x
|
20 | 980 |
| 4 | Dumbbell Flys |
15kg
8x
20kg
6x
25kg
6x
|
20 | 390 |
| 5 | Decline Chest Press |
60kg
8x
80kg
6x
100kg
6x
|
20 | 1560 |
| 6 | Machine Lats |
60kg
8x
80kg
6x
100kg
6x
|
20 | 1560 |
| 7 | Machine Seated Rows |
25kg
8x
50kg
6x
75kg
6x
|
20 | 950 |
| 8 | Lat Pulldown |
50kg
8x
65kg
6x
80kg
3x
|
17 | 1030 |
| 9 | Narrow Grip Lat Pulldown |
50kg
8x
65kg
6x
80kg
3x
|
17 | 1030 |
| 10 | Dumbbell Shoulder Press |
15kg
8x
20kg
6x
25kg
1x
|
15 | 265 |
| 11 | Dumbbell Lateral Raises |
10kg
8x
12.5kg
6x
15kg
6x
|
20 | 245 |
| 12 | Dumbbell Front Raises (Dumbbells) |
7.5kg
8x
10kg
6x
12.5kg
6x
|
20 | 195 |
| 13 | D/B Shrugs |
20kg
8x
25kg
6x
30kg
6x
|
20 | 490 |
| 14 | Cable Tricep Pushdowns |
45kg
8x
55kg
6x
65kg
6x
|
20 | 1080 |
| 15 | Overhead Cable Tricep Extensions |
30kg
8x
40kg
6x
50kg
6x
|
20 | 780 |
| 16 | EZ Bar Curls |
20kg
8x
25kg
6x
30kg
6x
|
20 | 490 |
| 17 | Crunches |
0kg
20x
0kg
20x
0kg
20x
0kg
20x
|
80 | 0 |
| Total | 383 | 11990 | ||
