November 1, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
50kg
15x
80kg
10x
90kg
10x
100kg
5x
100kg
5x
110kg
1x
115kg
2x
60kg
12x
|
60 | 4510 |
| 2 | Incline Bench Press |
60kg
10x
70kg
10x
60kg
10x
|
30 | 1900 |
| 3 | Dumbbell Bench Press |
22.5kg
10x
25kg
10x
27.5kg
10x
|
30 | 750 |
| 4 | Butterfly Machine |
40kg
10x
45kg
10x
50kg
10x
|
30 | 1350 |
| 5 | Incline Flys |
12.5kg
10x
15kg
10x
17.5kg
10x
|
30 | 450 |
| 6 | Tricep Dip Machine |
60kg
10x
65kg
10x
70kg
10x
50kg
10x
|
40 | 2450 |
| 7 | Triceps Pushdown with Rope |
50kg
10x
50kg
10x
50kg
10x
35kg
10x
|
40 | 1850 |
| 8 | Triceps Pushdown |
50kg
10x
60kg
10x
|
20 | 1100 |
| 9 | Barbell biceps curl |
20kg
12x
30kg
12x
40kg
10x
20kg
10x
|
44 | 1200 |
| 10 | Alternate Hammer Curl |
10kg
10x
12.5kg
10x
15kg
10x
|
30 | 375 |
| 11 | Standing Bicep Curls |
25kg
10x
35kg
10x
45kg
10x
|
30 | 1050 |
| Total | 384 | 16985 | ||
Notes
Hommik! 138.5
