October 25, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Seated Cable Rows |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| 2 | Dumbbell Row |
24kg
8x
27kg
8x
|
16 | 408 |
| 3 | Upright Row |
20kg
15x
30kg
10x
30kg
10x
|
35 | 900 |
| 4 | Preacher Curl |
32kg
10x
32kg
10x
27kg
10x
|
30 | 910 |
| 5 | Concentration Curls |
14kg
10x
14kg
10x
14kg
10x
|
30 | 420 |
| 6 | Hyperextensions |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 7 | Narrow Parallel Grip Chin-ups |
84kg
7x
84kg
7x
84kg
6x
84kg
5x
84kg
4x
|
29 | 2436 |
| 8 | Dumbbell Lateral Raises |
18kg
10x
22kg
10x
22kg
10x
|
30 | 620 |
| 9 | Wide Grip Lat Pulldown |
60kg
15x
65kg
10x
65kg
10x
|
35 | 2200 |
| 10 | Calf Raises with Bands |
99kg
20x
99kg
20x
|
40 | 3960 |
| Total | 335 | 13054 | ||
