July 7, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
60kg
12x
60kg
10x
60kg
8x
60kg
6x
|
36 | 2160 |
| 2 | Incline Bench Press |
40kg
12x
45kg
12x
50kg
12x
50kg
12x
|
48 | 2220 |
| 3 | Arnold Press |
34kg
10x
34kg
10x
34kg
10x
34kg
10x
|
40 | 1360 |
| 4 | Dumbbell Lateral Raises |
14kg
12x
14kg
12x
14kg
12x
|
36 | 504 |
| 5 | Two Arm Front Cable Raises |
20kg
12x
20kg
12x
|
24 | 480 |
| 6 | Close-grip bench press |
40kg
12x
50kg
12x
50kg
12x
|
36 | 1680 |
| 7 | Triceps Pushdown |
22kg
15x
22kg
15x
22kg
15x
|
45 | 990 |
| 8 | Ab crunch machine |
50kg
10x
50kg
10x
52kg
10x
52kg
15x
|
45 | 2300 |
| Total | 310 | 11694 | ||
