January 5, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Reverse fly machine |
30kg
10x
35kg
10x
40kg
10x
45kg
10x
30kg
10x
|
50 | 1800 |
| 2 | Shoulder Press Machine |
20kg
10x
30kg
10x
40kg
10x
45kg
10x
30kg
10x
|
50 | 1650 |
| 3 | Dumbbell Lateral Raises |
10kg
10x
12.5kg
10x
15kg
10x
17.5kg
10x
12.5kg
10x
|
50 | 675 |
| 4 | Seated Cable Rows |
30kg
10x
40kg
10x
45kg
10x
50kg
10x
|
40 | 1650 |
| 5 | Underhand Pulldowns |
50kg
10x
45kg
10x
40kg
10x
40kg
10x
|
40 | 1750 |
| 6 | Close-grip bench press |
50kg
10x
60kg
10x
80kg
10x
70kg
10x
|
40 | 2600 |
| 7 | Tricep Dip Machine |
60kg
15x
70kg
15x
80kg
10x
80kg
10x
|
50 | 3550 |
| 8 | Triceps Pushdown |
35kg
10x
35kg
10x
35kg
10x
30kg
10x
|
40 | 1350 |
| 9 | Triceps Pushdown with Rope |
15kg
10x
15kg
10x
10kg
10x
10kg
10x
|
40 | 500 |
| Total | 400 | 15525 | ||
