August 3, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Shoulder Press Machine |
60kg
5x
30kg
12x
40kg
12x
50kg
12x
60kg
8x
60kg
7x
60kg
5x
50kg
3x
40kg
7x
30kg
11x
20kg
9x
20kg
11x
|
102 | 4100 |
| 2 | Seated Lateral Raises |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 3 | Seated rear lateral raises |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 4 | Dumbbell Lateral Raises |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
60 | 1200 |
| 5 | Dumbbell Raise |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 6 | Dumbbell Front Raise |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
|
40 | 480 |
| 7 | Bent Over Rear Delt Row |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
| 8 | Triceps Pushdown |
20kg
20x
25kg
15x
25kg
15x
25kg
15x
|
65 | 1525 |
| 9 | Reverse Grip Triceps Pushdown |
10kg
20x
15kg
15x
15kg
15x
15kg
15x
|
65 | 875 |
| 10 | Triceps Pushdown with Rope |
15kg
15x
15kg
15x
15kg
15x
15kg
15x
|
60 | 900 |
| 11 | Standing Triceps Extension |
15kg
10x
15kg
15x
15kg
15x
|
40 | 600 |
| 12 | One Arm Tricep Cable Extensions |
7.5kg
30x
7.5kg
30x
5kg
30x
|
90 | 600 |
| 13 | Standing Bicep Curls |
15kg
50x
15kg
30x
15kg
20x
|
100 | 1500 |
| Total | 802 | 15380 | ||
