May 13, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
40kg
15x
50kg
12x
55kg
10x
55kg
10x
|
47 | 2300 |
| 2 | Seated Pulley Row |
40kg
12x
50kg
12x
50kg
10x
|
34 | 1580 |
| 3 | Close Grip EZ Bar Curls |
27kg
12x
32kg
10x
32kg
10x
|
32 | 964 |
| 4 | Bicep Hammer Curl |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
| 5 | Two Arm Front Cable Raises |
22kg
12x
20kg
12x
20kg
12x
|
36 | 744 |
| 6 | frist curl |
30kg
12x
30kg
12x
20kg
12x
|
36 | 960 |
| 7 | Bicep Curls Machine |
25kg
12x
25kg
12x
25kg
9x
|
33 | 825 |
| 8 | Seated Barbell Shoulder Press |
40kg
12x
50kg
12x
60kg
10x
|
34 | 1680 |
| 9 | Hyperextensions |
50kg
20x
50kg
20x
|
40 | 2000 |
| Total | 328 | 11953 | ||
