February 17, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Dumbbell Shoulder Press |
28kg
15x
36kg
10x
36kg
8x
32kg
12x
|
45 | 1452 |
| 2 | Bent Over Rear Delt Row With Head On Bench |
12kg
10x
12kg
10x
12kg
10x
12kg
12x
|
42 | 504 |
| 3 | Preacher Curl |
18kg
12x
23kg
10x
23kg
10x
|
32 | 676 |
| 4 | Lying Triceps Press |
18kg
15x
23kg
12x
23kg
9x
|
36 | 753 |
| 5 | Tricep Dips |
76kg
10x
76kg
10x
76kg
9x
|
29 | 2204 |
| 6 | EZ Bar Curls |
13kg
15x
18kg
15x
23kg
15x
23kg
15x
|
60 | 1155 |
| 7 | Standing Bicep Curls |
10kg
8x
12.5kg
8x
15kg
8x
17.5kg
8x
20kg
8x
22.5kg
7x
|
47 | 757.5 |
| 8 | Reverse Grip Triceps Pushdown |
10kg
8x
12.5kg
8x
15kg
8x
17.5kg
8x
20kg
8x
22.5kg
7x
|
47 | 757.5 |
| 9 | Wide grip tricep pushdown |
30kg
10x
20kg
10x
20kg
20x
|
40 | 900 |
| 10 | Wide Grip Standing Bicep Curls |
18kg
24x
18kg
24x
18kg
24x
|
72 | 1296 |
| Total | 450 | 10455 | ||
