October 10, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Close Grip Smith Machine Bench Press |
20kg
20x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
60 | 2000 |
| 2 | Tricep Dips |
88kg
8x
88kg
0x
|
8 | 704 |
| 3 | Lying Supine Two Arm Triceps Extension |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
| 4 | Vastaotepenkki |
20kg
20x
30kg
20x
40kg
20x
40kg
20x
|
80 | 2600 |
| 5 | Triceps Pushdown |
15kg
10x
20kg
15x
20kg
15x
|
40 | 750 |
| 6 | Reverse Grip Triceps Pushdown |
15kg
10x
15kg
15x
15kg
15x
|
40 | 600 |
| 7 | Dumbbell Lateral Raises |
20kg
40x
20kg
40x
20kg
40x
|
120 | 2400 |
| 8 | Front Raises With Weight |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| 9 | Shoulder Press Machine |
50kg
5x
40kg
3x
20kg
3x
|
11 | 430 |
| 10 | Facepull |
15kg
15x
20kg
15x
20kg
15x
20kg
10x
20kg
15x
|
70 | 1325 |
| 11 | Dumbbell Lateral Raise |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
| 12 | Seated Lateral Raises |
16kg
8x
16kg
6x
12kg
8x
12kg
8x
12kg
8x
12kg
8x
12kg
8x
|
54 | 704 |
| Total | 603 | 12893 | ||
