July 25, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Triceps Pushdown |
15kg
15x
20kg
15x
20kg
15x
20kg
15x
|
60 | 1125 |
| 2 | Triceps Pushdown with Rope |
10kg
15x
15kg
15x
15kg
15x
15kg
15x
|
60 | 825 |
| 3 | Tricep Dips |
88kg
6x
108kg
6x
108kg
6x
108kg
6x
|
24 | 2472 |
| 4 | Close-grip bench press |
20kg
20x
40kg
10x
60kg
6x
80kg
4x
80kg
4x
80kg
4x
60kg
10x
40kg
15x
|
73 | 3320 |
| 5 | JM Press |
15kg
10x
18kg
10x
28kg
10x
28kg
10x
|
40 | 890 |
| 6 | Shoulder Press Machine |
20kg
10x
40kg
10x
60kg
5x
60kg
6x
60kg
5x
40kg
10x
20kg
10x
|
56 | 2160 |
| 7 | Dumbbell Lateral Raises |
32kg
10x
28kg
10x
24kg
10x
20kg
10x
16kg
10x
12kg
10x
32kg
10x
28kg
10x
24kg
10x
20kg
10x
16kg
10x
12kg
10x
20kg
10x
16kg
10x
12kg
10x
10kg
10x
8kg
10x
|
170 | 3300 |
| Total | 483 | 14092 | ||
Notes
1&2 SS
