Gym Workout

# Exercise Sets Reps Weight
1 Triceps Pushdown with Rope
15kg
10x
15kg
10x
15kg
10x
30 450
2 Standing Bicep Curls
15kg
10x
15kg
10x
15kg
10x
30 450
3 Preacher Curl
18kg
10x
18kg
10x
18kg
10x
18kg
10x
40 720
4 EZ Bar Curls
18kg
10x
18kg
10x
18kg
10x
18kg
10x
40 720
5 Tricep Dips
81kg
15x
81kg
15x
81kg
15x
81kg
15x
60 4860
6 Seated Triceps Press
12kg
15x
16kg
15x
16kg
15x
45 660
7 Lying Supine Two Arm Triceps Extension
12kg
10x
10kg
10x
10kg
10x
30 320
8 Bicep Curls
20kg
10x
24kg
10x
20kg
10x
24kg
10x
20kg
10x
24kg
10x
60 1320
9 Lying Incline Curl
17kg
12x
17kg
12x
17kg
12x
36 612
10 Triceps Pushdown
20kg
12x
20kg
12x
20kg
12x
36 720
11 Ranskalainen narulla
10kg
12x
12.5kg
12x
12.5kg
12x
36 420
12 Standing Triceps Extension
10kg
12x
12.5kg
12x
12.5kg
12x
36 420
13 Alternate Bicep Curl
12kg
12x
12kg
12x
12kg
12x
36 432
14 Wide Grip Standing Bicep Curls
17kg
10x
17kg
15x
17kg
15x
17kg
15x
55 935
Total 570 13039

Notes

SS 1&2, 3-4&5, 6-7&8, 9-10-11&12


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