January 4, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
60kg
10x
70kg
10x
80kg
10x
90kg
10x
100kg
5x
|
45 | 3500 |
| 2 | Incline Smith Machine Bench Press |
50kg
10x
60kg
10x
60kg
10x
70kg
10x
80kg
10x
|
50 | 3200 |
| 3 | Dumbbell incline bench press |
20kg
10x
22.5kg
10x
25kg
10x
27.5kg
10x
|
40 | 950 |
| 4 | Dumbbell Bench Press |
30kg
10x
25kg
10x
20kg
10x
20kg
10x
|
40 | 950 |
| 5 | Butterfly Machine |
45kg
10x
50kg
10x
55kg
10x
40kg
10x
|
40 | 1900 |
| 6 | Cable Crossover |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
40 | 800 |
| 7 | Alternate Bicep Curl |
15kg
10x
15kg
10x
17.5kg
10x
17.5kg
10x
|
40 | 650 |
| 8 | Incline Bicep Curls |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
40 | 400 |
| 9 | EZ Bar Curls |
19kg
15x
19kg
15x
24kg
15x
24kg
15x
|
60 | 1290 |
| Total | 395 | 13640 | ||
