March 19, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Dumbbell Shoulder Press |
20kg
12x
32kg
8x
40kg
6x
40kg
6x
40kg
6x
40kg
6x
|
44 | 1456 |
| 2 | Close-grip bench press |
20kg
15x
30kg
10x
40kg
10x
50kg
10x
60kg
8x
60kg
8x
60kg
8x
60kg
8x
60kg
7x
|
84 | 3840 |
| 3 | Seated Cable Rows |
15kg
15x
25kg
15x
35kg
15x
35kg
15x
35kg
15x
35kg
15x
35kg
15x
|
105 | 3225 |
| 4 | Seated Lateral Raises |
12kg
12x
12kg
15x
12kg
12x
12kg
12x
12kg
12x
|
63 | 756 |
| 5 | Chin-Ups |
77kg
6x
77kg
6x
77kg
6x
77kg
6x
|
24 | 1848 |
| 6 | Hammer Curls with Rope |
15kg
15x
17.5kg
15x
17.5kg
15x
17.5kg
15x
17.5kg
15x
17.5kg
15x
|
90 | 1537.5 |
| 7 | Reverse Grip Triceps Pushdown |
15kg
15x
17.5kg
15x
17.5kg
15x
17.5kg
15x
17.5kg
15x
17.5kg
15x
|
90 | 1537.5 |
| Total | 500 | 14200 | ||
