Gym Workout

# Exercise Sets Reps Weight
1 Triceps Pushdown with Rope
10kg
10x
15kg
10x
20kg
10x
30 450
2 Standing Bicep Curls
10kg
10x
15kg
10x
20kg
10x
30 450
3 Triceps Pushdown
20kg
20x
20kg
20x
20kg
20x
60 1200
4 Standing Bicep Curls
20kg
20x
20kg
20x
20kg
20x
60 1200
5 Preacher Curl
18kg
30x
18kg
30x
18kg
30x
90 1620
6 Lying Close-Grip Triceps Extension Behind the Head
18kg
30x
18kg
30x
18kg
30x
90 1620
7 Bicep Curls
16kg
10x
16kg
10x
16kg
10x
30 480
8 Bicep Hammer Curl
16kg
10x
16kg
10x
16kg
10x
30 480
9 Drag Curl
12kg
10x
12kg
10x
12kg
10x
30 360
10 Tricep Dips
85kg
10x
85kg
10x
85kg
10x
30 2550
11 Dumbbell Lateral Raises
8kg
10x
12kg
10x
16kg
6x
20kg
6x
16kg
6x
12kg
6x
8kg
10x
8kg
10x
12kg
6x
16kg
6x
20kg
6x
16kg
6x
12kg
8x
8kg
10x
106 1304
12 Seated Lateral Raises
12kg
6x
16kg
6x
20kg
6x
16kg
6x
12kg
8x
8kg
10x
8kg
10x
12kg
6x
16kg
6x
20kg
6x
16kg
6x
12kg
8x
8kg
12x
96 1216
Total 682 12930

Comments

Log in or Sign Up to comment.

Nurmine


Nurmine