December 31, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Seated Cable Rows |
45kg
12x
50kg
10x
50kg
10x
|
32 | 1540 |
| 2 | Close Grip EZ Bar Curls |
37kg
8x
37kg
8x
37kg
8x
|
24 | 888 |
| 3 | Concentration Curls |
13kg
10x
13kg
10x
13kg
10x
|
30 | 390 |
| 4 | Wide Grip Lat Pulldown |
45kg
12x
50kg
12x
55kg
12x
|
36 | 1800 |
| 5 | Hyperextensions |
45kg
20x
45kg
20x
50kg
20x
|
60 | 2800 |
| 6 | Shoulder Press Machine |
20kg
20x
40kg
12x
50kg
10x
|
42 | 1380 |
| 7 | Preacher Curl Machine |
20kg
12x
25kg
10x
25kg
10x
|
32 | 740 |
| 8 | Bicep Hammer Curl |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 9 | Incline Smith Machine Bench Press |
40kg
12x
60kg
10x
|
22 | 1080 |
| 10 | Close Grip EZ Bar Curls |
27kg
10x
27kg
12x
27kg
10x
|
32 | 864 |
| 11 | Ab crunch machine |
60kg
12x
60kg
12x
60kg
12x
|
36 | 2160 |
| Total | 376 | 14392 | ||
