January 11, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
20x
40kg
18x
50kg
15x
50kg
13x
50kg
10x
50kg
10x
40kg
15x
|
101 | 4120 |
| 2 | Dumbbell incline bench press |
24kg
15x
28kg
15x
28kg
15x
32kg
10x
|
55 | 1520 |
| 3 | Decline Dumbbell Bench Press |
24kg
12x
24kg
12x
24kg
12x
24kg
12x
|
48 | 1152 |
| 4 | Cable Crossover |
10kg
0x
10kg
0x
10kg
0x
|
0 | 0 |
| 5 | Wide Grip Lat Pulldown |
30kg
20x
50kg
10x
50kg
10x
50kg
0x
|
40 | 1600 |
| 6 | Decline Crunches |
0kg
12x
0kg
12x
0kg
12x
|
36 | 0 |
| 7 | Hyperextensions |
10kg
12x
10kg
12x
10kg
12x
|
36 | 360 |
| 8 | Bench Press Machine |
40kg
12x
40kg
12x
40kg
12x
|
36 | 1440 |
| 9 | Seated Cable Ab Crunches |
40kg
12x
40kg
12x
40kg
12x
|
36 | 1440 |
| 10 | Rotary Torso |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
60 | 2400 |
| 11 | Cable Crossover |
6kg
12x
6kg
12x
6kg
12x
|
36 | 216 |
| Total | 484 | 14248 | ||
