December 3, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
60kg
10x
70kg
10x
70kg
10x
50kg
10x
40kg
12x
|
52 | 2980 |
| 2 | Wide Grip Lat Pulldown |
55kg
12x
60kg
10x
60kg
10x
|
32 | 1860 |
| 3 | Seated Cable Rows |
40kg
12x
45kg
10x
45kg
10x
|
32 | 1380 |
| 4 | Triceps Pushdown |
25kg
15x
27kg
15x
27kg
15x
|
45 | 1185 |
| 5 | Ab crunch machine |
50kg
20x
50kg
20x
|
40 | 2000 |
| 6 | Dumbbell Lateral Raise |
18kg
10x
23kg
10x
23kg
10x
|
30 | 640 |
| 7 | Preacher Curl |
27kg
10x
32kg
10x
32kg
8x
|
28 | 846 |
| 8 | Hammer Preacher Curl |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
| 9 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 10 | Decline Dumbbell Bench Press |
42kg
12x
48kg
10x
48kg
10x
|
32 | 1464 |
| 11 | Side Bend |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
| Total | 441 | 14365 | ||
