February 7, 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 |
54kg
4x
54kg
4x
54kg
4x
56.5kg
4x
56.5kg
4x
56.5kg
4x
|
24 | 1326 |
| 3 | Standing Barbell Shoulder Press |
35kg
10x
35kg
10x
35kg
10x
|
30 | 1050 |
| 4 | Pull-Ups |
5kg
10x
5kg
9x
5kg
10x
|
29 | 145 |
| 5 | Dumbbell Front Raises (Dumbbells) |
16kg
8x
16kg
8x
16kg
8x
|
24 | 384 |
| 6 | Face Pulls |
15kg
12x
15kg
12x
15kg
12x
15kg
12x
|
48 | 720 |
| 7 | Dumbbell Shoulder Press |
32kg
12x
32kg
12x
32kg
12x
|
36 | 1152 |
| 8 | Pause Squat |
65kg
4x
65kg
4x
65kg
4x
65kg
4x
65kg
4x
65kg
4x
|
24 | 1560 |
| 9 | Pause Deadlift |
105kg
4x
|
4 | 420 |
| Total | 243 | 8197 | ||
