December 2, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Chin-Ups |
86kg
8x
86kg
6x
86kg
6x
|
20 | 1720 |
| 2 | Seated Cable Rows |
40kg
12x
40kg
10x
40kg
12x
|
34 | 1360 |
| 3 | Deadlift |
70kg
10x
70kg
10x
70kg
10x
50kg
12x
|
42 | 2700 |
| 4 | Close Grip EZ Bar Curls |
37kg
8x
37kg
8x
37kg
8x
|
24 | 888 |
| 5 | Concentration Curls |
11kg
20x
11kg
20x
11kg
20x
|
60 | 660 |
| 6 | Dumbbell Lateral Raises |
22kg
10x
22kg
10x
22kg
10x
|
30 | 660 |
| 7 | Bent Over Cable Lateral Raises |
14kg
30x
14kg
30x
14kg
30x
|
90 | 1260 |
| 8 | Cable Internal Rotation |
22kg
30x
22kg
30x
22kg
30x
|
90 | 1980 |
| 9 | Barbell Shrugs |
50kg
10x
50kg
10x
|
20 | 1000 |
| 10 | Cable curls |
25kg
10x
20kg
10x
17kg
10x
25kg
10x
20kg
10x
18kg
10x
|
60 | 1250 |
| Total | 470 | 13478 | ||
