December 17, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
40kg
15x
50kg
10x
60kg
10x
70kg
10x
80kg
3x
85kg
1x
|
49 | 2725 |
| 2 | Wide Grip Lat Pulldown |
55kg
12x
55kg
15x
55kg
15x
|
42 | 2310 |
| 3 | Ab crunch machine |
50kg
20x
50kg
20x
|
40 | 2000 |
| 4 | Hyperextensions |
10kg
20x
5kg
20x
|
40 | 300 |
| 5 | Preacher Curl |
27kg
12x
32kg
10x
37kg
10x
|
32 | 1014 |
| 6 | Hammer Preacher Curl |
23kg
10x
23kg
10x
23kg
10x
|
30 | 690 |
| 7 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 8 | Butterfly Machine |
40kg
12x
40kg
12x
40kg
12x
|
36 | 1440 |
| 9 | Side Bend |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
| 10 | Calf Raises with Bands |
105kg
15x
105kg
15x
105kg
15x
|
45 | 4725 |
| Total | 434 | 16404 | ||
