January 28, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Arnold Press |
24kg
12x
24kg
12x
24kg
12x
|
36 | 864 |
| 2 | Seated Bicep Curl |
12kg
20x
12kg
20x
12kg
20x
|
60 | 720 |
| 3 | Lying Triceps Press |
18kg
15x
18kg
15x
18kg
20x
|
50 | 900 |
| 4 | Dumbbell Front Raises (Dumbbells) |
8kg
20x
8kg
20x
8kg
20x
|
60 | 480 |
| 5 | Reverse Grip Triceps Pushdown |
15kg
15x
15kg
15x
15kg
15x
|
45 | 675 |
| 6 | Standing Bicep Curls |
15kg
12x
15kg
12x
15kg
12x
|
36 | 540 |
| 7 | Shoulder Press Machine |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
| 8 | Dumbbell Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
| 9 | EZ Bar Curls |
18kg
12x
18kg
15x
18kg
15x
18kg
15x
|
57 | 1026 |
| 10 | Shoulder Press Machine |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
| Total | 446 | 7845 | ||
