December 13, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
55kg
12x
60kg
10x
60kg
10x
|
32 | 1860 |
| 2 | Seated Cable Rows |
40kg
10x
45kg
10x
45kg
10x
|
30 | 1300 |
| 3 | facepull |
34kg
10x
27kg
10x
34kg
10x
|
30 | 950 |
| 4 | Dumbbell Row |
27kg
10x
30kg
10x
30kg
10x
|
30 | 870 |
| 5 | Upright Row |
20kg
15x
25kg
12x
30kg
12x
|
39 | 960 |
| 6 | Preacher Curl |
32kg
10x
32kg
10x
32kg
10x
|
30 | 960 |
| 7 | Concentration Curls |
14kg
10x
14kg
10x
14kg
8x
|
28 | 392 |
| 8 | Hyperextensions |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 9 | frist curl |
20kg
15x
25kg
12x
25kg
12x
|
39 | 900 |
| 10 | Bench Press |
20kg
50x
20kg
40x
20kg
50x
|
140 | 2800 |
| Total | 458 | 10992 | ||
