December 10, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
20x
40kg
10x
60kg
8x
80kg
6x
85kg
6x
85kg
6x
85kg
6x
85kg
6x
85kg
7x
|
75 | 4395 |
| 2 | Incline Smith Machine Bench Press |
20kg
20x
40kg
15x
60kg
10x
70kg
8x
70kg
8x
70kg
8x
60kg
8x
50kg
10x
40kg
15x
|
102 | 4860 |
| 3 | Tricep Dips |
82kg
8x
82kg
8x
82kg
8x
|
24 | 1968 |
| 4 | Triceps Pushdown |
20kg
15x
25kg
12x
25kg
9x
25kg
11x
|
47 | 1100 |
| 5 | Triceps Pushdown with Rope |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
|
60 | 600 |
| 6 | Shoulder Press Machine (pakka) |
30kg
12x
30kg
12x
30kg
12x
20kg
12x
20kg
12x
20kg
12x
10kg
14x
10kg
9x
|
95 | 2030 |
| 7 | Dumbbell Lateral Raises |
20kg
12x
20kg
10x
20kg
9x
|
31 | 620 |
| 8 | Seated Lateral Raises |
12kg
24x
12kg
20x
12kg
18x
|
62 | 744 |
| 9 | Dumbbell Lateral Raises |
10kg
25x
10kg
25x
10kg
25x
|
75 | 750 |
| 10 | Dumbbell Front Raise |
10kg
15x
10kg
15x
10kg
15x
|
45 | 450 |
| Total | 616 | 17517 | ||
Notes
SS 4&5, 7&8
