July 6, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Close-grip bench press |
20kg
20x
40kg
10x
60kg
8x
80kg
5x
80kg
5x
80kg
5x
60kg
12x
|
65 | 3200 |
| 2 | Lying Triceps Press |
18kg
10x
28kg
10x
28kg
10x
28kg
10x
|
40 | 1020 |
| 3 | Tricep Dips |
87kg
10x
87kg
8x
87kg
9x
87kg
5x
|
32 | 2784 |
| 4 | Shoulder Press Machine |
30kg
10x
40kg
8x
40kg
6x
40kg
5x
30kg
10x
20kg
9x
|
48 | 1540 |
| 5 | Dumbbell Front Raises (Dumbbells) |
10kg
15x
10kg
15x
10kg
15x
10kg
10x
10kg
20x
|
75 | 750 |
| 6 | Dumbbell Lateral Raises |
14kg
15x
14kg
15x
14kg
15x
14kg
10x
14kg
15x
|
70 | 980 |
| 7 | Seated rear lateral raises |
24kg
15x
24kg
15x
24kg
15x
24kg
10x
24kg
15x
|
70 | 1680 |
| Total | 400 | 11954 | ||
