December 19, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Butterfly Machine |
45kg
12x
45kg
11x
45kg
10x
|
33 | 1485 |
| 2 | Incline Smith Machine Bench Press |
50kg
10x
50kg
10x
50kg
10x
|
30 | 1500 |
| 3 | Dumbbell Bench Press |
42kg
12x
42kg
12x
42kg
10x
|
34 | 1428 |
| 4 | Lying Triceps Extension |
27kg
12x
32kg
10x
32kg
10x
|
32 | 964 |
| 5 | Bent Over Cable Lateral Raises |
14kg
30x
14kg
30x
14kg
30x
|
90 | 1260 |
| 6 | Cable Internal Rotation |
24kg
30x
24kg
30x
24kg
30x
|
90 | 2160 |
| 7 | Wide Grip Lat Pulldown |
55kg
10x
55kg
10x
55kg
10x
|
30 | 1650 |
| 8 | Seated Cable Rows |
40kg
12x
40kg
12x
40kg
10x
|
34 | 1360 |
| 9 | Close Grip EZ Bar Curls |
32kg
12x
32kg
12x
32kg
10x
|
34 | 1088 |
| Total | 407 | 12895 | ||
