January 6, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Arnold Press |
20kg
15x
28kg
12x
28kg
12x
28kg
12x
|
51 | 1308 |
| 2 | Seated Inner Bicep Curls |
10kg
12x
10kg
12x
12kg
10x
12kg
10x
12kg
8x
12kg
8x
12kg
10x
12kg
10x
|
80 | 912 |
| 3 | Dumbbell Front Raises (Dumbbells) |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
60 | 600 |
| 4 | Old School Reverse Extensions |
18kg
15x
23kg
15x
23kg
15x
|
45 | 960 |
| 5 | Preacher Curl |
23kg
12x
23kg
12x
23kg
11x
|
35 | 805 |
| 6 | Dumbbell Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
| 7 | Shoulder Press |
40kg
10x
40kg
9x
40kg
8x
|
27 | 1080 |
| 8 | Standing Bicep Curls |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
| 9 | Reverse Grip Triceps Pushdown |
15kg
12x
20kg
12x
20kg
12x
|
36 | 660 |
| 10 | Smith Shoulder Press |
28kg
6x
28kg
5x
|
11 | 308 |
| Total | 405 | 7713 | ||
