September 15, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
40kg
15x
40kg
15x
40kg
15x
|
45 | 1800 |
| 2 | Dumbbell Row |
17kg
30x
17kg
30x
17kg
30x
|
90 | 1530 |
| 3 | Hyperextensions |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| 4 | Cable Internal Rotation |
24kg
30x
24kg
30x
24kg
30x
|
90 | 2160 |
| 5 | Bent Over Cable Lateral Raises |
24kg
30x
24kg
25x
24kg
25x
|
80 | 1920 |
| 6 | Seated Cable Rows |
30kg
15x
30kg
15x
30kg
15x
|
45 | 1350 |
| 7 | Cable One Arm Pushdown |
8kg
24x
8kg
24x
8kg
24x
|
72 | 576 |
| 8 | Standing One Arm Triceps Extension |
7kg
40x
7kg
40x
7kg
40x
|
120 | 840 |
| Total | 602 | 10776 | ||
