June 4, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Triceps Pushdown with Rope |
10kg
12x
15kg
12x
15kg
12x
15kg
12x
|
48 | 660 |
| 2 | Hammer Curls with Rope |
10kg
12x
15kg
12x
15kg
12x
15kg
12x
|
48 | 660 |
| 3 | Bicep Curls |
16kg
12x
20kg
12x
20kg
10x
20kg
10x
20kg
10x
|
54 | 1032 |
| 4 | Tate Press |
8kg
20x
16kg
15x
20kg
15x
|
50 | 700 |
| 5 | Triceps Kickback |
12kg
12x
16kg
10x
|
22 | 304 |
| 6 | Preacher Curl |
28kg
10x
28kg
5x
28kg
10x
28kg
6x
|
31 | 868 |
| 7 | Narrow Grip Bench Press |
40kg
15x
40kg
15x
40kg
40x
40kg
15x
|
85 | 3400 |
| 8 | Cable One Arm Pushdown |
7.5kg
20x
7.5kg
20x
7.5kg
20x
|
60 | 450 |
| 9 | One arm cabel curl |
7.5kg
20x
7.5kg
20x
7.5kg
20x
|
60 | 450 |
| 10 | Reverse Bicep Curls |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
| 11 | Forkut Taljassa |
32.5kg
10x
30kg
10x
32.5kg
8x
|
28 | 885 |
| 12 | Bicep Hammer Curl |
24kg
10x
24kg
10x
16kg
12x
16kg
10x
16kg
10x
|
52 | 992 |
| Total | 568 | 10851 | ||
