January 21, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
60kg
10x
70kg
10x
80kg
10x
90kg
10x
100kg
5x
105kg
5x
110kg
3x
60kg
12x
|
65 | 5075 |
| 2 | Incline Bench Press |
50kg
10x
60kg
10x
70kg
10x
80kg
10x
|
40 | 2600 |
| 3 | Dumbbell Bench Press |
20kg
10x
22kg
10x
25kg
10x
27kg
10x
|
40 | 940 |
| 4 | Incline Flys |
12kg
10x
15kg
10x
17kg
10x
20kg
10x
|
40 | 640 |
| 5 | Butterfly Machine |
35kg
10x
40kg
10x
45kg
10x
50kg
10x
60kg
10x
30kg
10x
|
60 | 2600 |
| 6 | Cable Crossover |
20kg
15x
25kg
15x
30kg
15x
35kg
15x
|
60 | 1650 |
| 7 | Cable Close Grip Pulldown |
40kg
10x
50kg
10x
60kg
10x
70kg
10x
|
40 | 2200 |
| 8 | Barbell Rear Delt Row |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
40 | 2400 |
| Total | 385 | 18105 | ||
