September 24, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
45kg
15x
45kg
15x
45kg
15x
30kg
10x
|
55 | 2325 |
| 2 | Hyperextensions |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| 3 | Cable Internal Rotation |
24kg
30x
24kg
30x
24kg
30x
|
90 | 2160 |
| 4 | Bent Over Cable Lateral Raises |
14kg
30x
14kg
30x
14kg
30x
|
90 | 1260 |
| 5 | Seated Cable Rows |
30kg
10x
35kg
15x
35kg
15x
30kg
15x
|
55 | 1800 |
| 6 | Cable One Arm Pushdown |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| 7 | Triceps Pushdown |
27kg
10x
27kg
9x
27kg
9x
25kg
4x
|
32 | 856 |
| Total | 442 | 9601 | ||
