Gym Workout

# Exercise Sets Reps Weight
1 Standing Bicep Curls
15kg
15x
15kg
15x
15kg
15x
45 675
2 Triceps Pushdown
15kg
15x
15kg
15x
15kg
15x
45 675
3 Lying Triceps Extension
28kg
10x
28kg
10x
28kg
10x
28kg
10x
40 1120
4 Tricep Dips
87kg
10x
87kg
10x
87kg
10x
87kg
10x
40 3480
5 JM Press
28kg
10x
28kg
10x
28kg
10x
30 840
6 Triceps Kickback
4kg
24x
4kg
24x
4kg
30x
78 312
7 Flex triceps
15kg
100x
10kg
75x
10kg
60x
235 2850
8 Standing Bicep Curls
15kg
15x
15kg
15x
15kg
15x
45 675
9 Hammer Curls with Rope
15kg
15x
15kg
15x
15kg
15x
45 675
10 Reverse Cable Bicep Curls
10kg
15x
10kg
15x
10kg
15x
45 450
11 Alternate Bicep Curl
10kg
20x
10kg
20x
10kg
20x
60 600
12 Wide Grip Standing Bicep Curls
20kg
15x
20kg
15x
20kg
15x
45 900
13 Incline lying bicep curls
10kg
20x
10kg
20x
10kg
20x
60 600
Total 813 13852

Notes

SS 1&2, 3&4, 5&6, 8&9&10, 11&12



Progress Timeline

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