August 26, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
60kg
10x
60kg
10x
60kg
10x
50kg
10x
20kg
10x
|
50 | 2500 |
| 2 | Wide Grip Lat Pulldown |
67kg
12x
67kg
10x
67kg
10x
|
32 | 2144 |
| 3 | Seated Cable Rows |
35kg
12x
45kg
10x
40kg
10x
|
32 | 1270 |
| 4 | Cable Crossover |
35kg
12x
35kg
12x
35kg
12x
|
36 | 1260 |
| 5 | Dumbbell Flys |
26kg
12x
26kg
12x
|
24 | 624 |
| 6 | Triceps Pushdown |
25kg
15x
25kg
15x
25kg
15x
|
45 | 1125 |
| 7 | Ab crunch machine |
50kg
20x
50kg
20x
|
40 | 2000 |
| 8 | Dumbbell Lateral Raise |
18kg
10x
18kg
10x
14kg
10x
|
30 | 500 |
| 9 | Two Arm Front Cable Raises |
20kg
12x
22kg
12x
22kg
12x
|
36 | 768 |
| 10 | Hammer Preacher Curl |
27kg
10x
27kg
12x
27kg
12x
|
34 | 918 |
| 11 | Calf Raises with Bands |
100kg
15x
100kg
15x
100kg
15x
|
45 | 4500 |
| Total | 404 | 17609 | ||
