December 16, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Close-grip bench press |
20kg
20x
40kg
10x
60kg
8x
80kg
6x
80kg
6x
80kg
6x
|
56 | 2720 |
| 2 | Concentration Curls |
10kg
30x
10kg
24x
10kg
20x
|
74 | 740 |
| 3 | Lying Triceps Press |
18kg
12x
28kg
12x
28kg
10x
28kg
10x
|
44 | 1112 |
| 4 | Tricep Dips |
85kg
10x
85kg
10x
85kg
10x
85kg
10x
|
40 | 3400 |
| 5 | Preacher Curl |
28kg
12x
33kg
12x
33kg
12x
33kg
12x
|
48 | 1524 |
| 6 | Triceps Pushdown with Rope |
10kg
10x
15kg
10x
17.5kg
10x
20kg
10x
20kg
10x
20kg
10x
15kg
15x
|
75 | 1250 |
| 7 | Standing Bicep Curls |
10kg
10x
15kg
10x
17.5kg
10x
20kg
10x
20kg
10x
20kg
10x
15kg
10x
|
70 | 1175 |
| 8 | Bicep Twenty one's |
20kg
21x
20kg
21x
|
42 | 840 |
| 9 | forkut |
20kg
15x
20kg
12x
20kg
12x
|
39 | 780 |
| Total | 488 | 13541 | ||
Notes
SS 3 & 4
SS 6 & 7
