July 14, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
20x
40kg
12x
60kg
8x
80kg
6x
90kg
4x
100kg
3x
100kg
3x
100kg
3x
|
59 | 3100 |
| 2 | Incline Smith Machine Bench Press |
20kg
20x
40kg
15x
60kg
10x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
60kg
10x
40kg
25x
|
112 | 5440 |
| 3 | Decline Bench Press |
20kg
20x
40kg
10x
60kg
10x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
72 | 3640 |
| 4 | Barbell biceps curl |
20kg
20x
25kg
15x
25kg
15x
25kg
15x
|
65 | 1525 |
| 5 | Hammertanko |
18kg
15x
18kg
15x
18kg
15x
18kg
15x
|
60 | 1080 |
| 6 | Lying Triceps Extension |
18kg
12x
28kg
10x
28kg
10x
28kg
10x
|
42 | 1056 |
| 7 | Tricep Dips |
87kg
8x
87kg
5x
|
13 | 1131 |
| 8 | Cable Pushdown |
25kg
12x
25kg
9x
25kg
7x
|
28 | 700 |
| 9 | Reverse Grip Triceps Pushdown |
15kg
12x
15kg
10x
15kg
8x
|
30 | 450 |
| 10 | EZ Bar Curls |
18kg
15x
28kg
10x
28kg
10x
|
35 | 830 |
| Total | 516 | 18952 | ||
