January 13, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Arnold Press |
20kg
12x
24kg
12x
24kg
12x
24kg
12x
|
48 | 1104 |
| 2 | Old School Reverse Extensions |
23kg
12x
23kg
10x
23kg
12x
|
34 | 782 |
| 3 | Alternate Bicep Curl |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
12kg
10x
12kg
10x
|
60 | 720 |
| 4 | Dumbbell Front Raises (Dumbbells) |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
60 | 600 |
| 5 | Dumbbell Lateral Raises |
16kg
10x
16kg
8x
16kg
8x
|
26 | 416 |
| 6 | Preacher Curl |
23kg
12x
23kg
9x
23kg
9x
18kg
12x
18kg
12x
|
54 | 1122 |
| 7 | Triceps Pushdown |
15kg
15x
17.5kg
15x
17.5kg
15x
|
45 | 750 |
| 8 | Standing Bicep Curls |
20kg
7x
17.5kg
10x
17.5kg
8x
|
25 | 455 |
| 9 | Shoulder Press Machine |
30kg
15x
40kg
12x
40kg
10x
40kg
10x
|
47 | 1730 |
| 10 | Lying Triceps Press |
18kg
15x
18kg
15x
18kg
15x
|
45 | 810 |
| 11 | Dumbbell Shoulder Press |
24kg
10x
24kg
9x
20kg
10x
16kg
10x
|
39 | 816 |
| Total | 483 | 9305 | ||
