May 21, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Straight Arm Pushdown |
15kg
15x
20kg
12x
22kg
12x
22kg
10x
|
49 | 949 |
| 2 | Seated Cable Rows |
45kg
12x
50kg
12x
50kg
12x
|
36 | 1740 |
| 3 | Dumbbell Lateral Raises |
16kg
12x
16kg
12x
16kg
12x
|
36 | 576 |
| 4 | Wide Grip Lat Pulldown |
45kg
12x
50kg
12x
50kg
12x
|
36 | 1740 |
| 5 | Bent Over Rear Delt Row With Head On Bench |
14kg
12x
14kg
12x
14kg
12x
|
36 | 504 |
| 6 | Concentration Curls |
20kg
12x
25kg
12x
25kg
12x
|
36 | 840 |
| 7 | Hammer Preacher Curl |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 8 | Seated Dumbbell Shoulder Press |
40kg
12x
50kg
12x
50kg
12x
|
36 | 1680 |
| 9 | Bicep Curls Machine |
25kg
10x
20kg
10x
15kg
10x
|
30 | 600 |
| 10 | Hyperextensions |
50kg
20x
50kg
20x
|
40 | 2000 |
| Total | 365 | 11379 | ||
