February 7, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
55kg
12x
60kg
12x
60kg
12x
|
36 | 2100 |
| 2 | Seated Barbell Shoulder Press |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
| 3 | facepull |
20kg
15x
20kg
15x
20kg
15x
|
45 | 900 |
| 4 | Barbell Row |
50kg
12x
50kg
12x
55kg
12x
|
36 | 1860 |
| 5 | Close Grip Front Lat Pulldown |
60kg
10x
60kg
10x
60kg
10x
|
30 | 1800 |
| 6 | Dumbbell Lateral Raise |
9kg
15x
11kg
15x
9kg
15x
|
45 | 435 |
| 7 | Incline Crunches |
40kg
15x
40kg
15x
40kg
15x
|
45 | 1800 |
| 8 | Calf Raises with Bands |
85kg
20x
85kg
20x
85kg
20x
|
60 | 5100 |
| 9 | frist curl |
20kg
20x
20kg
20x
|
40 | 800 |
| Total | 373 | 15875 | ||
