January 24, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Spoto Press |
60kg
4x
60kg
4x
60kg
4x
60kg
4x
60kg
4x
60kg
4x
|
24 | 1440 |
| 2 | Seated Cable Rows |
55kg
4x
50kg
4x
50kg
4x
50kg
4x
50kg
4x
|
20 | 1020 |
| 3 | Standing Barbell Shoulder Press |
32.5kg
10x
32.5kg
11x
32.5kg
11x
|
32 | 1040 |
| 4 | Pull-Ups |
5kg
10x
5kg
9x
5kg
7x
|
26 | 130 |
| 5 | Dumbbell Front Raises (Dumbbells) |
14kg
12x
14kg
12x
14kg
12x
|
36 | 504 |
| 6 | Face Pulls |
20kg
10x
15kg
10x
15kg
10x
|
30 | 500 |
| 7 | Dumbbell Shoulder Press |
32kg
8x
32kg
8x
32kg
10x
|
26 | 832 |
| Total | 194 | 5466 | ||
