December 31, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
20x
40kg
10x
60kg
10x
80kg
6x
100kg
1x
110kg
0x
100kg
3x
90kg
6x
80kg
10x
|
66 | 3620 |
| 2 | Seated Overhead Triceps Extension |
23kg
10x
23kg
10x
23kg
0x
|
20 | 460 |
| 3 | Tricep Dips |
86kg
7x
86kg
4x
86kg
3x
86kg
3x
|
17 | 1462 |
| 4 | EZ Bar Curls |
23kg
10x
23kg
10x
23kg
10x
23kg
10x
23kg
10x
|
50 | 1150 |
| 5 | Triceps Pushdown with Rope |
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
|
50 | 750 |
| 6 | One Arm Tricep Cable Extensions |
7.5kg
20x
7.5kg
20x
7.5kg
20x
5kg
30x
|
90 | 600 |
| 7 | One arm cabel curl |
7.5kg
20x
10kg
20x
10kg
20x
10kg
30x
|
90 | 850 |
| Total | 383 | 8892 | ||
