September 26, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
50kg
10x
55kg
10x
55kg
8x
|
28 | 1490 |
| 2 | Seated Cable Rows |
40kg
10x
45kg
10x
40kg
10x
|
30 | 1250 |
| 3 | facepull |
34kg
10x
34kg
10x
27kg
10x
|
30 | 950 |
| 4 | Dumbbell Row |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
| 5 | Bent Over Rear Delt Row With Head On Bench |
18kg
10x
14kg
10x
14kg
10x
10kg
12x
|
42 | 580 |
| 6 | Upright Row |
22kg
15x
22kg
15x
22kg
15x
|
45 | 990 |
| 7 | Preacher Curl |
32kg
8x
32kg
10x
27kg
10x
|
28 | 846 |
| 8 | Concentration Curls |
14kg
10x
14kg
10x
14kg
10x
|
30 | 420 |
| 9 | Hyperextensions |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 10 | Bench Press |
50kg
10x
70kg
8x
70kg
8x
|
26 | 1620 |
| 11 | Side Bend |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
| Total | 409 | 10156 | ||
