August 22, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
55kg
10x
60kg
8x
60kg
8x
|
26 | 1510 |
| 2 | Seated Cable Rows |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| 3 | facepull |
34kg
10x
27kg
10x
27kg
10x
|
30 | 880 |
| 4 | Dumbbell Row |
24kg
10x
27kg
10x
|
20 | 510 |
| 5 | Bent Over Rear Delt Row With Head On Bench |
18kg
10x
18kg
10x
18kg
10x
|
30 | 540 |
| 6 | Upright Row |
20kg
15x
20kg
15x
20kg
15x
|
45 | 900 |
| 7 | Preacher Curl |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
| 8 | Concentration Curls |
14kg
8x
14kg
8x
14kg
8x
|
24 | 336 |
| 9 | Hyperextensions |
5kg
20x
5kg
20x
5kg
20x
|
60 | 300 |
| 10 | Calf Raises with Bands |
84kg
20x
84kg
20x
84kg
20x
|
60 | 5040 |
| Total | 355 | 12026 | ||
