May 21, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Underhand Pulldowns |
50kg
12x
50kg
12x
55kg
12x
|
36 | 1860 |
| 2 | Push-Ups |
80kg
12x
80kg
12x
80kg
12x
|
36 | 2880 |
| 3 | Barbell Rear Delt Row |
40kg
12x
40kg
12x
50kg
12x
|
36 | 1560 |
| 4 | Bench Press |
60kg
12x
60kg
10x
60kg
10x
|
32 | 1920 |
| 5 | Dumbbell Lateral Raise |
20kg
12x
20kg
12x
20kg
12x
|
36 | 720 |
| 6 | Two Arm Front Cable Raises |
15kg
15x
17kg
15x
|
30 | 480 |
| 7 | Arnold Press |
25kg
15x
25kg
15x
|
30 | 750 |
| 8 | Alternate Bicep Curl |
25kg
15x
25kg
15x
25kg
15x
|
45 | 1125 |
| 9 | Reverse Grip Triceps Pushdown |
20kg
12x
20kg
12x
7kg
15x
7kg
12x
|
51 | 669 |
| 10 | Ab crunch machine |
47kg
20x
47kg
20x
|
40 | 1880 |
| 11 | Calf Raises with Bands |
90kg
20x
90kg
20x
|
40 | 3600 |
| Total | 412 | 17444 | ||
