October 8, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
50kg
10x
60kg
10x
60kg
10x
|
30 | 1700 |
| 2 | Wide Grip Lat Pulldown |
50kg
12x
55kg
12x
60kg
12x
|
36 | 1980 |
| 3 | Arnold Press |
27kg
12x
34kg
10x
34kg
10x
|
32 | 1004 |
| 4 | Triceps Pushdown |
25kg
15x
25kg
15x
25kg
15x
|
45 | 1125 |
| 5 | Ab crunch machine |
50kg
20x
50kg
20x
|
40 | 2000 |
| 6 | Hyperextensions |
10kg
20x
5kg
20x
|
40 | 300 |
| 7 | Dumbbell Lateral Raise |
18kg
10x
18kg
10x
18kg
10x
|
30 | 540 |
| 8 | Hammer Preacher Curl |
30kg
10x
30kg
10x
27kg
10x
|
30 | 870 |
| 9 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 10 | Butterfly Machine |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| 11 | Dumbbell Bench Press |
35kg
15x
42kg
12x
42kg
12x
|
39 | 1533 |
| 12 | Calf Raises with Bands |
99kg
20x
99kg
20x
|
40 | 3960 |
| Total | 452 | 16212 | ||
