November 2, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
20x
40kg
10x
60kg
8x
80kg
6x
90kg
5x
90kg
5x
90kg
5x
80kg
5x
60kg
10x
60kg
10x
|
84 | 4710 |
| 2 | Incline Chest Press |
20kg
10x
40kg
20x
40kg
20x
30kg
20x
|
70 | 2400 |
| 3 | Dumbbell Flys |
24kg
10x
32kg
10x
32kg
10x
32kg
10x
|
40 | 1200 |
| 4 | Concentration Curls |
8kg
24x
8kg
24x
8kg
24x
|
72 | 576 |
| 5 | Preacher Curl |
18kg
12x
23kg
12x
28kg
10x
28kg
10x
|
44 | 1052 |
| 6 | Alternate Hammer Curl |
10kg
20x
8kg
20x
|
40 | 360 |
| 7 | Crossover With Bands |
10kg
20x
15kg
15x
20kg
12x
|
47 | 665 |
| 8 | One arm cabel curl |
7.5kg
20x
7.5kg
20x
5kg
20x
|
60 | 400 |
| 9 | Bicep Twenty one's |
20kg
21x
|
21 | 420 |
| 10 | Reverse Bicep Curls |
20kg
10x
|
10 | 200 |
| 11 | Wide Grip Standing Bicep Curls |
20kg
10x
|
10 | 200 |
| Total | 498 | 12183 | ||
