November 26, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
60kg
10x
70kg
10x
80kg
3x
50kg
10x
40kg
15x
20kg
20x
70kg
8x
60kg
10x
50kg
15x
|
101 | 4950 |
| 2 | Wide Grip Lat Pulldown |
50kg
12x
55kg
12x
60kg
8x
|
32 | 1740 |
| 3 | Seated Cable Rows |
40kg
12x
45kg
10x
45kg
10x
|
32 | 1380 |
| 4 | Cable Crossover |
30kg
12x
35kg
10x
35kg
10x
|
32 | 1060 |
| 5 | Triceps Pushdown |
25kg
15x
25kg
15x
25kg
15x
|
45 | 1125 |
| 6 | Ab crunch machine |
50kg
20x
50kg
20x
|
40 | 2000 |
| 7 | Hyperextensions |
10kg
20x
5kg
20x
|
40 | 300 |
| 8 | Preacher Curl |
27kg
10x
32kg
10x
32kg
8x
|
28 | 846 |
| 9 | Hammer Preacher Curl |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
| 10 | Calf Raises with Bands |
85kg
20x
85kg
20x
85kg
20x
|
60 | 5100 |
| Total | 440 | 19311 | ||
