January 27, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
60kg
12x
60kg
12x
60kg
12x
|
36 | 2160 |
| 2 | Seated Barbell Shoulder Press |
30kg
12x
35kg
12x
40kg
12x
|
36 | 1260 |
| 3 | facepull |
20kg
15x
20kg
15x
20kg
15x
|
45 | 900 |
| 4 | Barbell Row |
45kg
12x
45kg
12x
50kg
12x
|
36 | 1680 |
| 5 | Straight Arm Pullover |
20kg
10x
25kg
10x
25kg
10x
|
30 | 700 |
| 6 | Close Grip Front Lat Pulldown |
50kg
10x
60kg
10x
60kg
10x
|
30 | 1700 |
| 7 | Dumbbell Lateral Raise |
9kg
15x
11kg
15x
9kg
15x
|
45 | 435 |
| 8 | Incline Crunches |
40kg
15x
40kg
15x
40kg
15x
|
45 | 1800 |
| 9 | Ab crunch machine |
25kg
10x
30kg
10x
35kg
10x
40kg
10x
45kg
10x
50kg
10x
55kg
10x
60kg
10x
|
80 | 3400 |
| Total | 383 | 14035 | ||
