March 3, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
70kg
8x
70kg
8x
70kg
8x
|
24 | 1680 |
| 2 | Narrow Parallel Grip Chin-ups |
8kg
12x
8kg
12x
8kg
12x
|
36 | 288 |
| 3 | Dumbbell incline bench press |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
| 4 | Open wide Pull-Ups |
0kg
10x
0kg
10x
0kg
10x
|
30 | 0 |
| 5 | T-Bar Row |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 6 | Incline Flys |
17kg
10x
17kg
10x
17kg
10x
|
30 | 510 |
| 7 | Straight Arm Pullover |
10kg
25x
10kg
25x
|
50 | 500 |
| 8 | Shoulder Press Machine |
15kg
12x
15kg
12x
|
24 | 360 |
| 9 | Dumbbell Lateral Raises |
12kg
8x
12kg
8x
|
16 | 192 |
| 10 | Barbell Front Raises |
15kg
8x
15kg
8x
|
16 | 240 |
| 11 | Reverse fly machine |
45kg
12x
45kg
12x
|
24 | 1080 |
| 12 | Alternate Hammer Curl |
17kg
6x
17kg
6x
|
12 | 204 |
| 13 | Alternate Incline Curl |
15kg
6x
15kg
6x
|
12 | 180 |
| 14 | Reverse Triceps Bench Press |
40kg
10x
40kg
10x
|
20 | 800 |
| 15 | Triceps Pushdown with Rope |
40kg
10x
40kg
10x
|
20 | 800 |
| Total | 380 | 8484 | ||
