November 28, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Concentration Curls |
6kg
24x
6kg
24x
6kg
24x
6kg
24x
|
96 | 576 |
| 2 | Triceps Pushdown |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
| 3 | Standing Bicep Curls |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
| 4 | Triceps Pushdown with Rope |
15kg
20x
15kg
20x
15kg
20x
|
60 | 900 |
| 5 | Hammer Curls with Rope |
15kg
20x
15kg
20x
15kg
20x
|
60 | 900 |
| 6 | Lying Close-Grip Triceps Extension Behind the Head |
23kg
30x
23kg
30x
|
60 | 1380 |
| 7 | EZ Bar Curls |
23kg
30x
23kg
30x
|
60 | 1380 |
| 8 | Tricep Dips |
88kg
5x
88kg
5x
88kg
5x
|
15 | 1320 |
| 9 | Preacher Curl |
20kg
5x
20kg
5x
15kg
5x
|
15 | 275 |
| Total | 426 | 7631 | ||
Notes
SS 2&3, 4&5 3X 4x5 10s,
6&7 2X 3x10 15s,
8&9 1x5 15s, 1x5 6s pos 15s, 1x5 6s neg
