March 4, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Triceps Pushdown with Rope |
10kg
15x
15kg
12x
15kg
12x
15kg
12x
|
51 | 690 |
| 2 | Hammer Curls with Rope |
10kg
15x
15kg
12x
15kg
12x
15kg
12x
|
51 | 690 |
| 3 | Triceps Pushdown |
20kg
10x
25kg
10x
30kg
10x
35kg
10x
35kg
10x
35kg
10x
20kg
10x
15kg
20x
|
90 | 2300 |
| 4 | Standing Bicep Curls |
20kg
10x
25kg
10x
30kg
10x
35kg
10x
35kg
10x
35kg
10x
20kg
10x
15kg
20x
|
90 | 2300 |
| 5 | Tricep Dips |
82kg
15x
82kg
15x
82kg
15x
|
45 | 3690 |
| 6 | Lying Triceps Extension |
18kg
15x
18kg
15x
18kg
15x
|
45 | 810 |
| 7 | Preacher Curl |
15kg
20x
15kg
20x
15kg
20x
|
60 | 900 |
| 8 | EZ Bar Curls |
18kg
20x
18kg
20x
18kg
20x
|
60 | 1080 |
| 9 | Triceps reverse-push-overhead |
10kg
45x
10kg
45x
|
90 | 900 |
| 10 | Bicep curl+hammer |
10kg
10x
8kg
10x
10kg
8x
8kg
8x
|
36 | 324 |
| 11 | Incline Bicep Curls |
12kg
8x
12kg
8x
|
16 | 192 |
| Total | 634 | 13876 | ||
Notes
SS 1&2, 3&4
Giant 5,6,7&8, 9,10&11
