December 12, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Incline Smith Machine Bench Press |
50kg
10x
50kg
10x
50kg
10x
40kg
10x
|
40 | 1900 |
| 2 | Wide Grip Lat Pulldown |
50kg
12x
55kg
10x
55kg
10x
|
32 | 1700 |
| 3 | Decline Bench Press |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
| 4 | T-Bar Row |
40kg
12x
45kg
12x
55kg
12x
55kg
10x
|
46 | 2230 |
| 5 | EZ Bar Curls |
32kg
10x
32kg
10x
32kg
10x
|
30 | 960 |
| 6 | Hammer Preacher Curl |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
| 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 | Close Triceps Push-Up |
86kg
20x
86kg
20x
86kg
20x
|
60 | 5160 |
| 10 | Triceps Pushdown |
27kg
10x
27kg
10x
25kg
15x
|
35 | 915 |
| Total | 489 | 18715 | ||
