February 20, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press Machine |
40kg
15x
60kg
12x
60kg
12x
|
39 | 2040 |
| 2 | Incline Bench Press |
45kg
12x
55kg
12x
55kg
12x
|
36 | 1860 |
| 3 | Decline Dumbbell Bench Press |
40kg
15x
50kg
12x
50kg
12x
|
39 | 1800 |
| 4 | Triceps Pushdown |
27kg
12x
27kg
12x
27kg
12x
|
36 | 972 |
| 5 | Kneeling Concentration Triceps Extension |
10kg
10x
10kg
10x
7kg
10x
|
30 | 270 |
| 6 | Cable curls |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
| 7 | Close Grip EZ Bar Curls |
27kg
12x
32kg
10x
32kg
8x
|
30 | 900 |
| 8 | Hammer Preacher Curl |
20kg
15x
24kg
10x
24kg
10x
|
35 | 780 |
| 9 | Dumbbell Shoulder Press |
20kg
15x
40kg
12x
50kg
12x
50kg
12x
|
51 | 1980 |
| 10 | Bicep Curls Machine |
20kg
12x
20kg
12x
20kg
12x
|
36 | 720 |
| Total | 368 | 12222 | ||
