March 18, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
40kg
10x
60kg
10x
70kg
10x
70kg
10x
60kg
10x
|
50 | 3000 |
| 2 | Wide Grip Lat Pulldown |
50kg
12x
55kg
10x
55kg
10x
|
32 | 1700 |
| 3 | Cable Crossover |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 4 | Deadlift |
60kg
10x
70kg
10x
70kg
10x
|
30 | 2000 |
| 5 | Incline Smith Machine Bench Press |
55kg
12x
65kg
10x
65kg
10x
|
32 | 1960 |
| 6 | EZ Bar Curls |
27kg
12x
32kg
10x
32kg
10x
|
32 | 964 |
| 7 | Triceps Pushdown |
27kg
12x
30kg
12x
30kg
10x
|
34 | 984 |
| 8 | Concentration Curls |
12kg
20x
12kg
20x
12kg
20x
|
60 | 720 |
| 9 | Cable Incline Triceps Extension |
20kg
15x
22kg
15x
25kg
12x
|
42 | 930 |
| 10 | Cable curls |
25kg
10x
20kg
10x
15kg
10x
|
30 | 600 |
| 11 | Arnold Press |
40kg
15x
50kg
12x
50kg
12x
|
39 | 1800 |
| 12 | Bicep Curls Machine |
25kg
10x
20kg
10x
15kg
10x
|
30 | 600 |
| 13 | Bench Press Machine |
50kg
10x
50kg
10x
|
20 | 1000 |
| 14 | Hyperextensions |
45kg
20x
45kg
20x
|
40 | 1800 |
| Total | 501 | 18958 | ||
