December 30, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Butterfly Machine |
45kg
12x
50kg
10x
50kg
10x
|
32 | 1540 |
| 2 | Incline Smith Machine Bench Press |
40kg
10x
50kg
10x
50kg
10x
|
30 | 1400 |
| 3 | Dumbbell Bench Press |
40kg
12x
50kg
10x
60kg
10x
|
32 | 1580 |
| 4 | Lying Triceps Extension |
27kg
10x
27kg
12x
27kg
10x
|
32 | 864 |
| 5 | Triceps Pushdown |
27kg
12x
25kg
12x
25kg
10x
|
34 | 874 |
| 6 | One Arm Tricep Extensions |
10kg
24x
12kg
20x
12kg
16x
|
60 | 672 |
| 7 | Narrow Grip Bench Press |
40kg
15x
50kg
10x
50kg
10x
|
35 | 1600 |
| 8 | Cable One Arm Pushdown |
8kg
18x
8kg
18x
7kg
18x
|
54 | 414 |
| Total | 309 | 8944 | ||
