December 10, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
60kg
10x
70kg
10x
70kg
10x
40kg
15x
20kg
20x
40kg
15x
|
80 | 3600 |
| 2 | Wide Grip Lat Pulldown |
50kg
12x
55kg
12x
55kg
12x
|
36 | 1920 |
| 3 | Triceps Pushdown |
25kg
15x
27kg
15x
25kg
15x
|
45 | 1155 |
| 4 | Ab crunch machine |
50kg
20x
50kg
20x
|
40 | 2000 |
| 5 | Hyperextensions |
10kg
20x
5kg
20x
|
40 | 300 |
| 6 | Dumbbell Lateral Raise |
18kg
10x
23kg
10x
23kg
10x
|
30 | 640 |
| 7 | Preacher Curl |
27kg
10x
32kg
10x
32kg
10x
|
30 | 910 |
| 8 | Hammer Preacher Curl |
30kg
10x
27kg
10x
27kg
10x
|
30 | 840 |
| 9 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 10 | Butterfly Machine |
40kg
10x
45kg
10x
50kg
10x
|
30 | 1350 |
| 11 | Decline Bench Press |
40kg
15x
50kg
10x
60kg
10x
60kg
10x
|
45 | 2300 |
| Total | 466 | 15015 | ||
