January 11, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Close-grip bench press |
20kg
20x
40kg
10x
60kg
10x
80kg
7x
80kg
7x
80kg
6x
|
60 | 3000 |
| 2 | Triceps Pushdown with Rope |
15kg
12x
15kg
10x
15kg
12x
15kg
10x
12.5kg
10x
12.5kg
10x
12.5kg
10x
|
74 | 1035 |
| 3 | Triceps Pushdown with Rope |
15kg
12x
15kg
10x
15kg
12x
15kg
10x
12.5kg
10x
12.5kg
10x
12.5kg
10x
|
74 | 1035 |
| 4 | French press |
15kg
12x
15kg
10x
15kg
12x
15kg
10x
12.5kg
10x
12.5kg
10x
12.5kg
10x
|
74 | 1035 |
| 5 | Close Grip EZ Bar Curls |
8kg
20x
18kg
15x
28kg
12x
28kg
12x
28kg
12x
|
71 | 1438 |
| 6 | Drag Curl |
15kg
20x
15kg
20x
15kg
20x
|
60 | 900 |
| 7 | Bicep Curls |
28kg
4x
24kg
4x
20kg
6x
16kg
4x
28kg
4x
24kg
5x
20kg
5x
16kg
5x
28kg
3x
24kg
4x
20kg
4x
16kg
4x
|
52 | 1128 |
| 8 | Triceps Pushdown |
10kg
8x
12.5kg
8x
15kg
8x
17.5kg
8x
20kg
8x
22.5kg
6x
20kg
8x
17.5kg
8x
15kg
8x
|
70 | 1155 |
| 9 | Hammer Curls with Rope |
10kg
8x
12.5kg
8x
15kg
8x
17.5kg
8x
20kg
8x
22.5kg
8x
20kg
8x
17.5kg
8x
15kg
8x
|
72 | 1200 |
| Total | 607 | 11926 | ||
