January 31, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | facepull |
18kg
15x
20kg
15x
20kg
15x
|
45 | 870 |
| 2 | Barbell Row |
48kg
12x
48kg
12x
48kg
12x
|
36 | 1728 |
| 3 | Close Grip Front Lat Pulldown |
55kg
10x
60kg
10x
60kg
10x
|
30 | 1750 |
| 4 | Dumbbell Lateral Raise |
18kg
15x
18kg
15x
18kg
15x
|
45 | 810 |
| 5 | Incline Crunches |
40kg
15x
40kg
15x
40kg
15x
|
45 | 1800 |
| 6 | Bench Press |
50kg
10x
60kg
6x
75kg
5x
75kg
5x
75kg
5x
75kg
5x
75kg
5x
75kg
5x
55kg
10x
50kg
10x
50kg
20x
|
86 | 5160 |
| 7 | Wide Grip Lat Pulldown |
55kg
12x
60kg
12x
65kg
12x
|
36 | 2160 |
| 8 | Ab crunch machine |
47kg
15x
50kg
15x
|
30 | 1455 |
| Total | 353 | 15733 | ||
