October 24, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
45kg
15x
50kg
12x
50kg
12x
|
39 | 1875 |
| 2 | Dumbbell Row |
24kg
24x
24kg
24x
24kg
24x
17kg
30x
|
102 | 2238 |
| 3 | Hyperextensions |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| 4 | Bent Over Cable Lateral Raises |
12kg
24x
12kg
24x
12kg
24x
|
72 | 864 |
| 5 | Cable Internal Rotation |
22kg
30x
22kg
30x
22kg
30x
|
90 | 1980 |
| 6 | Close-grip bench press |
45kg
15x
50kg
12x
60kg
10x
|
37 | 1875 |
| 7 | Triceps Pushdown with Rope |
25kg
10x
22kg
12x
22kg
12x
|
34 | 778 |
| 8 | One Arm Tricep Cable Extensions |
10kg
20x
10kg
20x
7kg
20x
|
60 | 540 |
| Total | 494 | 10750 | ||
