February 4, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Seated Pulley Row |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| 2 | Wide Grip Lat Pulldown |
45kg
12x
55kg
12x
60kg
10x
|
34 | 1800 |
| 3 | Hyperextensions |
40kg
20x
50kg
20x
50kg
20x
|
60 | 2800 |
| 4 | Close Grip EZ Bar Curls |
27kg
12x
35kg
10x
35kg
10x
27kg
12x
|
44 | 1348 |
| 5 | Hammer Preacher Curl |
24kg
10x
24kg
10x
24kg
10x
|
30 | 720 |
| 6 | Cable curls |
25kg
10x
20kg
10x
15kg
10x
22kg
10x
17kg
10x
15kg
10x
|
60 | 1140 |
| 7 | Bicep Curls Machine |
20kg
12x
15kg
10x
15kg
10x
15kg
10x
|
42 | 690 |
| 8 | Dumbbell Lateral Raises |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
| 9 | Shoulder Press Machine |
30kg
12x
50kg
12x
50kg
12x
50kg
12x
|
48 | 2160 |
| Total | 378 | 12158 | ||
