July 14, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Dumbbell Bench Press |
42kg
12x
42kg
12x
48kg
10x
48kg
10x
|
44 | 1968 |
| 2 | Incline Bench Press |
40kg
12x
40kg
12x
45kg
10x
45kg
10x
|
44 | 1860 |
| 3 | Arnold Press |
27kg
12x
27kg
12x
27kg
12x
27kg
12x
|
48 | 1296 |
| 4 | Dumbbell Lateral Raises |
14kg
12x
14kg
12x
14kg
12x
|
36 | 504 |
| 5 | Narrow Grip Bench Press |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
| 6 | Two Arm Front Cable Raises |
20kg
12x
20kg
12x
|
24 | 480 |
| 7 | Cable One Arm Pushdown |
8kg
15x
8kg
15x
8kg
12x
|
42 | 336 |
| 8 | Ab crunch machine |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
40 | 2000 |
| 9 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 10 | One Arm Tricep Extensions |
9kg
12x
9kg
11x
9kg
12x
|
35 | 315 |
| Total | 409 | 10559 | ||
