September 30, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Seated Cable Rows |
35kg
12x
35kg
12x
35kg
12x
|
36 | 1260 |
| 2 | Wide Grip Lat Pulldown |
35kg
12x
40kg
12x
35kg
12x
|
36 | 1320 |
| 3 | Dumbbell Lateral Raises |
12kg
12x
10kg
12x
12kg
12x
|
36 | 408 |
| 4 | Bent Over Rear Delt Row With Head On Bench |
12kg
12x
10kg
12x
10kg
12x
|
36 | 384 |
| 5 | Alternate Hammer Curl |
16kg
12x
16kg
12x
16kg
12x
|
36 | 576 |
| 6 | Close Grip EZ Bar Curls |
17kg
12x
17kg
12x
17kg
12x
|
36 | 612 |
| 7 | Shoulder Press Machine |
40kg
12x
40kg
12x
40kg
12x
|
36 | 1440 |
| 8 | Bicep Curls Machine |
15kg
12x
15kg
12x
15kg
12x
|
36 | 540 |
| 9 | Hyperextensions |
30kg
20x
35kg
20x
35kg
20x
|
60 | 2000 |
| Total | 348 | 8540 | ||
