March 13, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Seated Pulley Row |
40kg
10x
40kg
12x
40kg
12x
|
34 | 1360 |
| 2 | Seated Cable Rows |
45kg
12x
50kg
12x
50kg
10x
|
34 | 1640 |
| 3 | Triceps Pushdown |
27kg
12x
27kg
12x
27kg
12x
|
36 | 972 |
| 4 | Close Grip Smith Machine Bench Press |
50kg
10x
50kg
10x
50kg
10x
|
30 | 1500 |
| 5 | Lying Supine Two Arm Triceps Extension |
25kg
10x
30kg
10x
30kg
10x
|
30 | 850 |
| 6 | Two-Arm Preacher Curl |
25kg
12x
30kg
12x
30kg
12x
|
36 | 1020 |
| 7 | Hammer Preacher Curl |
12kg
20x
12kg
20x
12kg
20x
|
60 | 720 |
| 8 | Cable curls |
25kg
10x
20kg
10x
15kg
10x
|
30 | 600 |
| 9 | Hyperextensions |
45kg
20x
45kg
20x
45kg
20x
|
60 | 2700 |
| Total | 350 | 11362 | ||
