September 21, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg Press Machine |
30kg
20x
100kg
20x
100kg
20x
100kg
20x
100kg
20x
100kg
20x
|
120 | 10600 |
| 2 | Triceps Pushdown |
15kg
15x
15kg
15x
20kg
15x
|
45 | 750 |
| 3 | Triceps Pushdown with Rope |
15kg
15x
|
15 | 225 |
| 4 | Reverse Grip Triceps Pushdown |
15kg
15x
15kg
15x
20kg
15x
|
45 | 750 |
| 5 | Seated Overhead Triceps Extension |
18kg
12x
18kg
12x
18kg
12x
18kg
12x
|
48 | 864 |
| 6 | Tricep Dips |
88kg
6x
88kg
6x
88kg
5x
88kg
5x
|
22 | 1936 |
| 7 | Smith Shoulder Press |
40kg
15x
50kg
10x
50kg
8x
50kg
10x
40kg
12x
40kg
10x
|
65 | 2880 |
| 8 | Facepull |
15kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
15x
17.5kg
1x
|
76 | 1442.5 |
| 9 | Dumbbell Lateral Raises |
24kg
10x
20kg
10x
16kg
10x
12kg
12x
8kg
12x
4kg
15x
|
69 | 900 |
| Total | 505 | 20347.5 | ||
