October 29, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
50kg
12x
50kg
12x
40kg
105x
|
129 | 5400 |
| 2 | EZ Bar Curls |
27kg
12x
32kg
10x
32kg
10x
|
32 | 964 |
| 3 | Bicep Hammer Curl |
11kg
24x
11kg
24x
11kg
24x
|
72 | 792 |
| 4 | Hyperextensions |
5kg
20x
5kg
20x
5kg
20x
|
60 | 300 |
| 5 | Seated Cable Rows |
40kg
12x
40kg
10x
40kg
10x
|
32 | 1280 |
| 6 | Bent Over Cable Lateral Raises |
12kg
30x
12kg
30x
12kg
30x
|
90 | 1080 |
| 7 | Cable Internal Rotation |
22kg
30x
22kg
30x
22kg
30x
|
90 | 1980 |
| 8 | Two Arm Front Cable Raises |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
| 9 | Seated Leg Curl |
48kg
15x
48kg
12x
45kg
15x
|
42 | 1971 |
| 10 | Thigh Adductor |
45kg
15x
45kg
15x
45kg
15x
|
45 | 2025 |
| 11 | Concentration Curls |
13kg
19x
13kg
18x
13kg
19x
|
56 | 728 |
| 12 | Ab crunch machine |
45kg
20x
47kg
20x
47kg
15x
|
55 | 2545 |
| 13 | Side Bend |
20kg
40x
20kg
40x
20kg
40x
|
120 | 2400 |
| 14 | Drag Curl |
20kg
25x
|
25 | 500 |
| Total | 884 | 22757 | ||
