January 1, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
60kg
10x
70kg
10x
70kg
10x
50kg
10x
|
40 | 2500 |
| 2 | Wide Grip Lat Pulldown |
50kg
12x
55kg
12x
55kg
10x
|
34 | 1810 |
| 3 | Seated Cable Rows |
40kg
12x
45kg
10x
45kg
10x
|
32 | 1380 |
| 4 | Cable Crossover |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
| 5 | Triceps Pushdown |
25kg
15x
27kg
15x
25kg
15x
|
45 | 1155 |
| 6 | Ab crunch machine |
50kg
20x
50kg
20x
45kg
20x
|
60 | 2900 |
| 7 | Hyperextensions |
10kg
20x
5kg
20x
|
40 | 300 |
| 8 | Preacher Curl |
27kg
10x
32kg
10x
32kg
8x
|
28 | 846 |
| 9 | Hammer Preacher Curl |
27kg
10x
27kg
10x
27kg
12x
|
32 | 864 |
| 10 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 11 | Lying Rear Lateral Raise |
18kg
10x
14kg
10x
14kg
10x
|
30 | 460 |
| Total | 437 | 13295 | ||
