Gym Workout

# Exercise Sets Reps Weight
1 Wide Grip Lat Pulldown
55kg
12x
55kg
12x
55kg
12x
36 1980
2 Barbell Rear Delt Row
70kg
10x
70kg
10x
70kg
10x
30 2100
3 Seated Cable Rows
45kg
15x
50kg
12x
50kg
12x
39 1875
4 Dumbbell Lateral Raises
16kg
12x
16kg
12x
16kg
12x
36 576
5 Seated Dumbbell Shoulder Press
25kg
15x
30kg
12x
35kg
12x
39 1155
6 Bent Over Rear Delt Row With Head On Bench
14kg
10x
12kg
12x
12kg
12x
34 428
7 Hammer Preacher Curl
25kg
12x
30kg
10x
25kg
12x
34 900
8 Close Grip EZ Bar Curls
27kg
12x
32kg
12x
32kg
12x
36 1092
9 Concentration Curls
10kg
24x
10kg
24x
12kg
16x
64 672
10 Shoulder Press Machine
40kg
15x
60kg
12x
60kg
12x
39 2040
11 Bicep Curls Machine
25kg
10x
20kg
8x
15kg
10x
28 560
Total 415 13378

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Petri Pomell


Petri Pomell