January 17, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pause Squat |
65kg
4x
65kg
4x
65kg
4x
65kg
4x
65kg
4x
65kg
4x
|
24 | 1560 |
| 2 | Spoto Press |
57.5kg
4x
57.5kg
4x
57.5kg
4x
57.5kg
4x
57.5kg
4x
57.5kg
4x
|
24 | 1380 |
| 3 | Seated Cable Rows |
52kg
4x
52kg
4x
52kg
4x
52kg
4x
52kg
4x
52kg
4x
|
24 | 1248 |
| 4 | Pause Deadlift |
102.5kg
4x
102.5kg
4x
102.5kg
4x
|
12 | 1230 |
| 5 | Standing Barbell Shoulder Press |
32.5kg
10x
32.5kg
11x
|
21 | 682.5 |
| 6 | Pull-Ups |
3.7kg
10x
3.7kg
8x
|
18 | 66.6 |
| 7 | Romanian Deadlift |
65kg
9x
65kg
9x
65kg
8x
|
26 | 1690 |
| 8 | Dumbbell Front Raises (Dumbbells) |
14kg
11x
14kg
11x
14kg
11x
|
33 | 462 |
| 9 | Face Pulls |
23kg
10x
23kg
10x
23kg
10x
|
30 | 690 |
| 10 | Dumbbell Shoulder Press |
28kg
12x
28kg
12x
28kg
12x
|
36 | 1008 |
| Total | 248 | 10017.1 | ||
