February 21, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Spoto Press |
60kg
5x
60kg
5x
60kg
5x
60kg
5x
60kg
5x
60kg
5x
|
30 | 1800 |
| 2 | Leverage Iso Row |
70kg
4x
70kg
4x
70kg
4x
70kg
4x
70kg
4x
70kg
4x
|
24 | 1680 |
| 3 | Standing Barbell Shoulder Press |
35kg
10x
35kg
10x
35kg
10x
|
30 | 1050 |
| 4 | Pull-Ups |
5kg
10x
5kg
10x
5kg
9x
0kg
5x
|
34 | 145 |
| 5 | Dumbbell Front Raises (Dumbbells) |
16kg
9x
16kg
9x
16kg
8x
|
26 | 416 |
| 6 | Face Pulls |
17.5kg
12x
17.5kg
12x
17.5kg
12x
17.5kg
12x
|
48 | 840 |
| 7 | Dumbbell Shoulder Press |
36kg
9x
36kg
9x
36kg
9x
|
27 | 972 |
| 8 | Landmine 180s |
30kg
10x
35kg
8x
35kg
5x
|
23 | 755 |
| 9 | Cable Crossover |
25kg
8x
25kg
8x
|
16 | 400 |
| 10 | Shotgun Rows |
20kg
8x
20kg
8x
20kg
8x
20kg
8x
|
32 | 640 |
| Total | 290 | 8698 | ||
