January 1, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Incline Bench Press |
50kg
5x
50kg
5x
50kg
5x
50kg
5x
50kg
5x
|
25 | 1250 |
| 2 | Pull-up |
15kg
5x
15kg
5x
15kg
5x
15kg
5x
15kg
5x
|
25 | 375 |
| 3 | Chest Dips |
35kg
5x
35kg
5x
35kg
5x
35kg
5x
35kg
5x
|
25 | 875 |
| 4 | Standing Barbell Shoulder Press |
35kg
5x
35kg
5x
35kg
5x
35kg
5x
35kg
5x
|
25 | 875 |
| 5 | Squats |
90kg
5x
90kg
5x
90kg
5x
90kg
5x
90kg
5x
|
25 | 2250 |
| 6 | Leg Extensions |
60kg
5x
60kg
5x
60kg
5x
60kg
5x
60kg
5x
|
25 | 1500 |
| 7 | Smith Standing Calf Raise |
120kg
5x
120kg
5x
120kg
5x
120kg
5x
120kg
5x
|
25 | 3000 |
| 8 | Lying leg curl |
0kg
5x
0kg
5x
0kg
5x
0kg
5x
0kg
5x
|
25 | 0 |
| 9 | Close Grip EZ Bar Curls |
25kg
5x
25kg
5x
25kg
5x
25kg
5x
25kg
5x
|
25 | 625 |
| 10 | Lying Close Grip Triceps Press to Chin |
25kg
5x
25kg
5x
25kg
5x
25kg
5x
25kg
5x
|
25 | 625 |
| Total | 250 | 11375 | ||
Notes
5x5x5
