September 30, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
50kg
12x
50kg
12x
45kg
15x
40kg
15x
|
54 | 2475 |
| 2 | Seated Cable Rows |
35kg
15x
35kg
15x
35kg
15x
|
45 | 1575 |
| 3 | Bent Over Cable Lateral Raises |
10kg
30x
10kg
30x
10kg
30x
|
90 | 900 |
| 4 | Cable Internal Rotation |
20kg
30x
20kg
30x
20kg
30x
|
90 | 1800 |
| 5 | Close-grip bench press |
20kg
30x
20kg
30x
20kg
30x
|
90 | 1800 |
| 6 | Cable One Arm Pushdown |
10kg
20x
10kg
20x
7kg
20x
|
60 | 540 |
| 7 | lantion kierto |
30kg
40x
30kg
40x
30kg
40x
|
120 | 3600 |
| 8 | Cable Pushdown |
25kg
12x
25kg
12x
27kg
10x
|
34 | 870 |
| Total | 583 | 13560 | ||
