February 22, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
25x
30kg
15x
40kg
12x
40kg
12x
50kg
10x
50kg
10x
60kg
10x
60kg
10x
60kg
10x
50kg
10x
40kg
15x
40kg
12x
|
151 | 6290 |
| 2 | Wide Grip Lat Pulldown |
30kg
15x
40kg
15x
50kg
15x
|
45 | 1800 |
| 3 | Hyperextensions |
10kg
15x
10kg
15x
10kg
15x
|
45 | 450 |
| 4 | Decline Crunches |
5kg
15x
5kg
15x
5kg
8x
0kg
7x
|
45 | 190 |
| 5 | Dumbbell incline bench press |
32kg
12x
32kg
12x
32kg
12x
|
36 | 1152 |
| 6 | Row |
60kg
12x
60kg
15x
60kg
15x
|
42 | 2520 |
| 7 | Bench Press Machine |
40kg
12x
50kg
12x
50kg
20x
|
44 | 2080 |
| 8 | Dumbbell Shrugs |
48kg
20x
52kg
20x
60kg
20x
|
60 | 3200 |
| 9 | Barbell Rear Delt Row |
18kg
10x
38kg
15x
38kg
15x
35kg
15x
|
55 | 1845 |
| 10 | Incline Smith Machine Bench Press |
38kg
10x
48kg
6x
38kg
8x
38kg
8x
|
32 | 1276 |
| Total | 555 | 20803 | ||
