June 5, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell Rear Delt Row |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
48 | 1920 |
| 2 | Wide Grip Lat Pulldown |
55kg
10x
50kg
12x
45kg
15x
|
37 | 1825 |
| 3 | Seated Cable Rows |
35kg
12x
30kg
12x
30kg
12x
|
36 | 1140 |
| 4 | Rear Deltoid Row |
21kg
12x
21kg
12x
21kg
12x
21kg
12x
|
48 | 1008 |
| 5 | Dumbbell Row |
26kg
12x
26kg
12x
26kg
12x
|
36 | 936 |
| 6 | Alternate Bicep Curl |
26kg
10x
22kg
12x
18kg
12x
|
34 | 740 |
| 7 | Concentration Curls |
11kg
12x
9kg
12x
9kg
12x
|
36 | 348 |
| 8 | lantion kierto |
10kg
15x
10kg
15x
10kg
20x
|
50 | 500 |
| 9 | Calf Raises with Bands |
94kg
20x
94kg
20x
|
40 | 3760 |
| Total | 365 | 12177 | ||
