November 12, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
60kg
10x
65kg
10x
70kg
10x
50kg
10x
|
40 | 2450 |
| 2 | Wide Grip Lat Pulldown |
60kg
12x
55kg
12x
55kg
12x
|
36 | 2040 |
| 3 | Seated Cable Rows |
40kg
10x
40kg
10x
45kg
10x
|
30 | 1250 |
| 4 | Arnold Press |
27kg
12x
30kg
10x
30kg
10x
|
32 | 924 |
| 5 | Triceps Pushdown |
25kg
15x
27kg
15x
28kg
15x
|
45 | 1200 |
| 6 | Ab crunch machine |
50kg
20x
50kg
20x
|
40 | 2000 |
| 7 | Dumbbell Lateral Raise |
23kg
10x
23kg
10x
18kg
10x
|
30 | 640 |
| 8 | Preacher Curl |
27kg
10x
32kg
8x
32kg
8x
|
26 | 782 |
| 9 | Hammer Preacher Curl |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
| 10 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 11 | Butterfly Machine |
40kg
12x
45kg
12x
45kg
12x
|
36 | 1560 |
| Total | 405 | 13656 | ||
