February 3, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Arnold Press |
24kg
12x
28kg
12x
32kg
12x
32kg
12x
32kg
10x
|
58 | 1712 |
| 2 | Cable Seated Rear Lateral Raise |
12kg
10x
12kg
12x
16kg
10x
|
32 | 424 |
| 3 | Preacher Curl |
18kg
12x
23kg
12x
23kg
12x
23kg
15x
|
51 | 1113 |
| 4 | Seated Overhead Triceps Extension |
18kg
12x
23kg
12x
23kg
12x
23kg
14x
|
50 | 1090 |
| 5 | Decline Close Grip Bench To Skull Crusher |
18kg
11x
18kg
12x
18kg
14x
|
37 | 666 |
| 6 | Seated Bicep Curl |
14kg
20x
14kg
20x
14kg
20x
|
60 | 840 |
| 7 | Dumbbell Front Raises (Dumbbells) |
8kg
20x
10kg
20x
10kg
20x
|
60 | 560 |
| 8 | Shoulder Press Machine |
30kg
12x
30kg
12x
30kg
10x
|
34 | 1020 |
| 9 | Standing Bicep Curls |
10kg
10x
12.5kg
10x
15kg
10x
17.5kg
10x
20kg
4x
|
44 | 630 |
| 10 | Triceps Pushdown |
10kg
10x
12.5kg
10x
15kg
10x
17.5kg
10x
20kg
4x
|
44 | 630 |
| 11 | Wide Grip Standing Bicep Curls |
10kg
24x
15kg
24x
10kg
24x
|
72 | 840 |
| Total | 542 | 9525 | ||
