July 21, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Dumbbell Bench Press |
42kg
12x
42kg
10x
48kg
8x
48kg
10x
|
40 | 1788 |
| 2 | Incline Press |
34kg
12x
34kg
12x
34kg
12x
34kg
12x
|
48 | 1632 |
| 3 | Arnold Press |
27kg
12x
27kg
12x
27kg
12x
34kg
10x
|
46 | 1312 |
| 4 | Dumbbell Lateral Raises |
14kg
12x
14kg
12x
14kg
12x
|
36 | 504 |
| 5 | Two Arm Front Cable Raises |
20kg
15x
20kg
15x
|
30 | 600 |
| 6 | Close-grip bench press |
50kg
12x
50kg
10x
55kg
8x
|
30 | 1540 |
| 7 | Triceps Pushdown |
25kg
15x
25kg
15x
25kg
15x
|
45 | 1125 |
| 8 | Ab crunch machine |
50kg
10x
50kg
8x
52kg
8x
55kg
10x
|
36 | 1866 |
| 9 | Calf Raises with Bands |
84kg
15x
84kg
20x
84kg
20x
84kg
15x
|
70 | 5880 |
| Total | 381 | 16247 | ||
