November 4, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
55kg
12x
55kg
12x
50kg
12x
|
36 | 1920 |
| 2 | EZ Bar Curls |
27kg
12x
32kg
11x
32kg
8x
|
31 | 932 |
| 3 | Bicep Hammer Curl |
23kg
12x
27kg
10x
23kg
10x
|
32 | 776 |
| 4 | Hyperextensions |
0kg
20x
5kg
20x
5kg
20x
|
60 | 200 |
| 5 | Bent Over Cable Lateral Raises |
12kg
30x
12kg
30x
12kg
30x
|
90 | 1080 |
| 6 | Cable Internal Rotation |
22kg
30x
22kg
30x
22kg
30x
|
90 | 1980 |
| 7 | lantion kierto |
30kg
40x
30kg
40x
30kg
40x
|
120 | 3600 |
| 8 | Concentration Curls |
11kg
20x
12kg
20x
11kg
20x
|
60 | 680 |
| 9 | Cable curls |
25kg
10x
20kg
10x
15kg
10x
25kg
10x
20kg
10x
15kg
10x
|
60 | 1200 |
| Total | 579 | 12368 | ||
