March 8, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
50kg
10x
60kg
8x
70kg
5x
50kg
15x
|
38 | 2080 |
| 2 | Pull-Ups |
15kg
6x
15kg
6x
15kg
6x
15kg
6x
|
24 | 360 |
| 3 | Incline dumbbell fly |
15kg
12x
15kg
12x
15kg
12x
|
36 | 540 |
| 4 | Barbell Row |
60kg
8x
60kg
8x
60kg
8x
|
24 | 1440 |
| 5 | Push-Ups |
15kg
10x
15kg
10x
|
20 | 300 |
| 6 | Machine pulldown |
50kg
12x
50kg
12x
|
24 | 1200 |
| 7 | Chest Dips |
0kg
12x
0kg
12x
|
24 | 0 |
| 8 | Seated Pulley Row |
50kg
12x
50kg
12x
|
24 | 1200 |
| 9 | Dumbbell Shoulder Press |
20kg
10x
20kg
10x
|
20 | 400 |
| 10 | Lateral cable raise |
10kg
10x
10kg
10x
|
20 | 200 |
| 11 | vertical barbell row |
25kg
10x
25kg
10x
|
20 | 500 |
| Total | 274 | 8220 | ||
