June 1, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
20x
60kg
12x
60kg
12x
60kg
12x
60kg
12x
|
68 | 3280 |
| 2 | Decline Crunches |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
|
60 | 600 |
| 3 | Shoulder Press |
35kg
12x
35kg
11x
35kg
9x
35kg
8x
|
40 | 1400 |
| 4 | Seated Cable Rows |
50kg
12x
50kg
12x
45kg
12x
30kg
20x
|
56 | 2340 |
| 5 | Barbell Rear Delt Row |
70kg
8x
105kg
8x
105kg
8x
105kg
8x
105kg
8x
|
40 | 3920 |
| 6 | Leg Press Machine |
100kg
12x
150kg
12x
150kg
12x
150kg
12x
150kg
12x
|
60 | 8400 |
| 7 | Squat |
20kg
16x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
48 | 2880 |
| 8 | Close Grip Standing Bicep Curls |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
|
48 | 960 |
| 9 | Lying Close-Grip Triceps Extension Behind the Head |
20kg
8x
20kg
8x
20kg
8x
20kg
8x
|
32 | 640 |
| Total | 452 | 24420 | ||
Notes
biits ja triits superset
