Gym Workout

# Exercise Sets Reps Weight
1 Bench Press
20kg
20x
40kg
10x
60kg
8x
80kg
8x
90kg
6x
90kg
6x
90kg
6x
64 3540
2 Dumbbell incline bench press
32kg
10x
40kg
10x
48kg
10x
52kg
8x
52kg
8x
52kg
8x
54 2448
3 Bent Over Rear Delt Row
20kg
20x
20kg
20x
20kg
20x
60 1200
4 Dumbbell Flys
24kg
12x
24kg
12x
24kg
12x
36 864
5 Seated Lateral Raises
16kg
10x
16kg
10x
16kg
10x
30 480
6 Dumbbell Lateral Raises
16kg
10x
16kg
10x
16kg
10x
30 480
7 Tricep Dips
83kg
10x
83kg
10x
83kg
10x
30 2490
8 Flex triceps
10kg
50x
12.5kg
50x
12.5kg
50x
150 1750
9 Shoulder Press Machine
30kg
9x
20kg
14x
20kg
14x
20kg
17x
15kg
4x
15kg
6x
10kg
9x
20kg
9x
10kg
10x
10kg
13x
105 1820
Total 559 15072

Notes

2&3 SS
4,5$6 SS



Progress Timeline

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