October 31, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
45kg
15x
50kg
12x
55kg
10x
|
37 | 1825 |
| 2 | Dumbbell Row |
24kg
12x
27kg
10x
27kg
12x
|
34 | 882 |
| 3 | Bent Over Cable Lateral Raises |
12kg
30x
12kg
30x
12kg
30x
|
90 | 1080 |
| 4 | Cable Internal Rotation |
22kg
30x
22kg
30x
22kg
30x
|
90 | 1980 |
| 5 | lantion kierto |
30kg
40x
30kg
40x
30kg
40x
|
120 | 3600 |
| 6 | Triceps Pushdown |
25kg
12x
27kg
10x
27kg
10x
|
32 | 840 |
| 7 | Cable Incline Triceps Extension |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
| 8 | Lying Close-Grip Triceps Extension Behind the Head |
27kg
12x
27kg
12x
27kg
12x
|
36 | 972 |
| 9 | Calf Raises with Bands |
107kg
20x
107kg
20x
107kg
20x
|
60 | 6420 |
| 10 | frist curl |
30kg
20x
|
20 | 600 |
| Total | 555 | 18991 | ||
