May 3, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Close-grip bench press |
40kg
10x
60kg
8x
70kg
5x
80kg
3x
82.5kg
6x
82.5kg
6x
|
38 | 2460 |
| 2 | Lying Triceps Press |
18kg
12x
23kg
12x
23kg
12x
23kg
12x
|
48 | 1044 |
| 3 | Tricep Dips |
87kg
10x
87kg
10x
87kg
10x
87kg
6x
|
36 | 3132 |
| 4 | One Arm Tricep Cable Extensions |
5kg
24x
5kg
24x
7.5kg
20x
5kg
20x
5kg
20x
|
108 | 590 |
| 5 | Triceps Pushdown |
10kg
12x
20kg
12x
25kg
10x
25kg
10x
20kg
10x
15kg
23x
|
77 | 1405 |
| 6 | Smith Shoulder Press |
19kg
20x
39kg
10x
49kg
6x
49kg
6x
49kg
6x
39kg
6x
29kg
10x
|
64 | 2176 |
| 7 | Seated rear lateral raises |
24kg
10x
24kg
10x
24kg
10x
16kg
10x
12kg
10x
8kg
10x
|
60 | 1080 |
| 8 | Dumbbell Lateral Raises |
24kg
10x
24kg
10x
24kg
10x
16kg
10x
12kg
10x
8kg
10x
|
60 | 1080 |
| Total | 491 | 12967 | ||
