October 19, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
20x
40kg
10x
60kg
8x
80kg
6x
90kg
6x
90kg
6x
90kg
6x
|
62 | 3380 |
| 2 | Incline Chest Press Machine |
20kg
12x
40kg
10x
50kg
8x
50kg
6x
50kg
8x
40kg
8x
20kg
12x
|
64 | 2300 |
| 3 | Butterfly Machine |
30kg
12x
40kg
10x
40kg
10x
|
32 | 1160 |
| 4 | Shoulder Press Machine |
20kg
12x
40kg
8x
40kg
7x
40kg
8x
40kg
7x
|
42 | 1440 |
| 5 | Seated Lateral Raises |
16kg
10x
16kg
10x
16kg
10x
16kg
10x
16kg
10x
|
50 | 800 |
| 6 | Seated Lateral Raises |
8kg
6x
12kg
6x
16kg
6x
16kg
6x
12kg
6x
8kg
6x
16kg
10x
12kg
10x
8kg
10x
|
66 | 792 |
| 7 | Dumbbell Lateral Raises |
16kg
6x
12kg
6x
8kg
6x
8kg
6x
12kg
6x
16kg
6x
12kg
6x
8kg
6x
16kg
10x
12kg
10x
8kg
10x
|
78 | 912 |
| 8 | Scull Crusher + press |
28kg
15x
28kg
15x
28kg
14x
|
44 | 1232 |
| 9 | Tricep Dips |
84kg
5x
84kg
2x
84kg
1x
|
8 | 672 |
| 10 | Triceps Pushdown |
15kg
20x
20kg
10x
20kg
10x
20kg
9x
15kg
18x
|
67 | 1150 |
| Total | 513 | 13838 | ||
