May 16, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
60kg
6x
60kg
6x
60kg
6x
60kg
6x
|
24 | 1440 |
| 2 | Dumbbell Bench Press |
18kg
6x
18kg
6x
18kg
6x
18kg
6x
|
24 | 432 |
| 3 | Close or Wide Push Ups |
0kg
6x
0kg
6x
0kg
6x
0kg
6x
|
24 | 0 |
| 4 | Pull-Ups |
0kg
6x
0kg
6x
0kg
6x
|
18 | 0 |
| 5 | Narrow Parallel Grip Chin-ups |
0kg
6x
0kg
6x
0kg
6x
|
18 | 0 |
| 6 | reverse grip pull ups |
0kg
6x
0kg
6x
0kg
6x
|
18 | 0 |
| 7 | Arnold Press |
15kg
8x
15kg
8x
15kg
8x
|
24 | 360 |
| 8 | Gironda swings |
10kg
8x
10kg
8x
10kg
8x
|
24 | 240 |
| 9 | California press |
25kg
8x
25kg
8x
|
16 | 400 |
| 10 | One Arm Tricep Extensions |
10kg
8x
10kg
8x
|
16 | 160 |
| 11 | Close Grip EZ Bar Curls |
25kg
8x
25kg
8x
|
16 | 400 |
| 12 | Alternate Incline Curl |
12.5kg
8x
12.5kg
8x
|
16 | 200 |
| Total | 238 | 3632 | ||
