September 28, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Dumbbell Lateral Raises |
24kg
20x
24kg
20x
24kg
20x
|
60 | 1440 |
| 2 | Dumbbell Raise |
24kg
30x
24kg
30x
24kg
30x
|
90 | 2160 |
| 3 | Shoulder Press Machine |
60kg
5x
60kg
5x
30kg
5x
|
15 | 750 |
| 4 | Dumbbell Front Raise |
16kg
10x
20kg
10x
|
20 | 360 |
| 5 | Dumbbell Shoulder Press |
16kg
10x
20kg
10x
|
20 | 360 |
| 6 | Seated rear lateral raises |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
70 | 1400 |
| 7 | Tricep Dips |
88kg
10x
88kg
10x
88kg
10x
|
30 | 2640 |
| 8 | Lying Triceps Extension |
18kg
10x
18kg
10x
18kg
10x
|
30 | 540 |
| 9 | JM Press |
18kg
10x
18kg
10x
18kg
10x
18kg
10x
|
40 | 720 |
| 10 | Triceps Pushdown |
15kg
12x
20kg
12x
20kg
12x
25kg
12x
25kg
12x
|
60 | 1260 |
| 11 | Triceps Pushdown with Rope |
15kg
12x
15kg
12x
15kg
12x
12.5kg
12x
10kg
12x
|
60 | 810 |
| 12 | Reverse Grip Triceps Pushdown |
15kg
12x
15kg
12x
15kg
12x
12.5kg
12x
10kg
15x
|
63 | 840 |
| Total | 558 | 13280 | ||
