January 25, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
25x
40kg
10x
60kg
12x
80kg
8x
90kg
4x
92.5kg
4x
92.5kg
4x
92.5kg
4x
80kg
10x
60kg
15x
60kg
14x
|
110 | 6270 |
| 2 | Incline Chest Press |
20kg
12x
40kg
10x
50kg
6x
50kg
7x
50kg
6x
|
41 | 1590 |
| 3 | Cable Crossover |
20kg
20x
25kg
15x
30kg
10x
20kg
15x
20kg
20x
20kg
20x
|
100 | 2175 |
| 4 | Preacher Curl |
8kg
15x
18kg
12x
28kg
8x
30.5kg
8x
30.5kg
8x
30.5kg
8x
|
59 | 1292 |
| 5 | Lying Triceps Press |
15kg
15x
25kg
10x
25kg
10x
25kg
10x
|
45 | 975 |
| 6 | Tricep Dips |
86kg
10x
86kg
6x
|
16 | 1376 |
| 7 | Bench Dips |
86kg
10x
86kg
10x
86kg
10x
86kg
10x
86kg
10x
|
50 | 4300 |
| 8 | JM Press |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 9 | Triceps Pushdown with Rope |
10kg
10x
15kg
10x
20kg
6x
20kg
8x
20kg
7x
15kg
10x
12.5kg
10x
10kg
15x
|
76 | 1095 |
| 10 | Standing Bicep Curls |
10kg
10x
15kg
10x
20kg
10x
25kg
10x
30kg
9x
30kg
10x
30kg
8x
25kg
10x
20kg
10x
15kg
20x
|
107 | 2260 |
| 11 | Bicep Twenty one's |
15kg
21x
25kg
21x
25kg
21x
25kg
21x
|
84 | 1890 |
| Total | 718 | 23973 | ||
