October 18, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
45kg
15x
50kg
12x
50kg
12x
|
39 | 1875 |
| 2 | Dumbbell Row |
21kg
12x
24kg
10x
24kg
10x
|
32 | 732 |
| 3 | Hyperextensions |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| 4 | Bent Over Cable Lateral Raises |
12kg
30x
12kg
30x
12kg
30x
|
90 | 1080 |
| 5 | Cable Internal Rotation |
22kg
30x
22kg
30x
22kg
30x
|
90 | 1980 |
| 6 | Triceps Pushdown with Rope |
20kg
12x
22kg
12x
20kg
12x
|
36 | 744 |
| 7 | Decline EZ Bar Triceps Extension |
27kg
12x
27kg
12x
2kg
12x
|
36 | 672 |
| 8 | One Arm Tricep Extensions |
11kg
20x
13kg
20x
13kg
24x
|
64 | 792 |
| 9 | Bench Press |
20kg
40x
20kg
50x
|
90 | 1800 |
| 10 | Push-Ups |
87kg
25x
|
25 | 2175 |
| Total | 562 | 12450 | ||
