December 19, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Concentration Curls |
6kg
40x
6kg
30x
6kg
24x
|
94 | 564 |
| 2 | Standing One Arm Triceps Extension |
6kg
30x
6kg
30x
6kg
30x
|
90 | 540 |
| 3 | Triceps Pushdown |
15kg
10x
17.5kg
10x
20kg
10x
22.5kg
10x
25kg
10x
27.5kg
10x
30kg
10x
25kg
10x
20kg
10x
15kg
10x
|
100 | 2175 |
| 4 | Standing Bicep Curls |
15kg
10x
17.5kg
10x
20kg
10x
22.5kg
10x
25kg
10x
27.5kg
10x
30kg
10x
25kg
10x
20kg
10x
15kg
10x
|
100 | 2175 |
| 5 | Lying Close-Grip Triceps Extension Behind the Head |
15kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
6x
|
66 | 1550 |
| 6 | Close Grip EZ Bar Curls |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
|
60 | 1500 |
| 7 | Preacher Curl |
20kg
10x
20kg
9x
|
19 | 380 |
| 8 | Flexor Incline Curls |
12kg
12x
12kg
10x
12kg
8x
|
30 | 360 |
| 9 | Triceps Pushdown |
15kg
5x
20kg
20x
20kg
20x
20kg
20x
20kg
20x
|
85 | 1675 |
| Total | 644 | 10919 | ||
