April 22, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Triceps Pushdown with Rope |
10kg
15x
15kg
10x
15kg
10x
15kg
10x
|
45 | 600 |
| 2 | Standing Bicep Curls |
10kg
15x
15kg
10x
15kg
10x
15kg
10x
|
45 | 600 |
| 3 | Preacher Curl |
15kg
10x
25kg
10x
25kg
10x
25kg
10x
|
40 | 900 |
| 4 | Seated Overhead Triceps Extension |
15kg
10x
25kg
10x
25kg
10x
25kg
10x
|
40 | 900 |
| 5 | Bicep Curls |
12kg
6x
16kg
6x
20kg
6x
24kg
6x
28kg
6x
24kg
6x
20kg
6x
16kg
6x
12kg
6x
12kg
6x
16kg
6x
20kg
6x
24kg
6x
28kg
2x
12kg
6x
16kg
6x
20kg
6x
24kg
6x
20kg
6x
16kg
6x
12kg
6x
12kg
6x
16kg
6x
20kg
4x
16kg
6x
12kg
6x
|
150 | 2656 |
| 6 | Smith Machine triceps |
20kg
15x
30kg
15x
40kg
10x
40kg
10x
40kg
10x
|
60 | 1950 |
| 7 | Hammer Curls with Rope |
15kg
15x
15kg
10x
15kg
10x
|
35 | 525 |
| 8 | Reverse Grip Triceps Pushdown |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
| 9 | Triceps Pushdown |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
| 10 | Ranskalainen taljassa |
15kg
10x
15kg
10x
15kg
17x
|
37 | 555 |
| 11 | One arm cabel curl |
7.5kg
20x
7.5kg
40x
7.5kg
20x
|
80 | 600 |
| 12 | Overhead Curl |
15kg
10x
10kg
10x
15kg
10x
10kg
10x
5kg
30x
20kg
10x
15kg
10x
10kg
10x
5kg
20x
|
120 | 1200 |
| 13 | Wide Grip Standing Bicep Curls |
20kg
10x
20kg
15x
20kg
15x
20kg
15x
|
55 | 1100 |
| Total | 767 | 12486 | ||
