June 4, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squats |
50kg
10x
50kg
8x
50kg
8x
50kg
8x
|
34 | 1700 |
| 2 | Incline Bench Press |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
32 | 1600 |
| 3 | Romanian Deadlift |
25kg
8x
25kg
8x
25kg
8x
25kg
8x
|
32 | 800 |
| 4 | Medium Parallel Chin Up |
10kg
8x
10kg
8x
10kg
8x
10kg
8x
|
32 | 320 |
| 5 | Incline Bicep Curls |
0kg
8x
12kg
8x
12kg
8x
|
24 | 192 |
| 6 | Tricep Dips |
0kg
8x
0kg
8x
0kg
8x
|
24 | 0 |
| 7 | Standing Barbell Shoulder Press |
30kg
8x
30kg
8x
30kg
8x
|
24 | 720 |
| 8 | Seated calf raise machine |
45kg
16x
45kg
16x
45kg
16x
|
48 | 2160 |
| Total | 250 | 7492 | ||
Notes
DAY 1+ ABS
Routine:
Day 1:
4x8
A1- Squats
A2- BB incline press
A3- Db Romanian deadlift
A4- MEdium parallel Chin ups
3x8
B1- Bb shoulder press
B2- Db incline curls
B3- dips
3x16
C1-Seated calf raise
ABS
Day 2:
5x6
A1- Deadlift
A2-Bb row
A3- Bench press
A4- Bench glute bridge
3x6
B1- Arnold press
B2- Db Hammer curl
B3 - Standing overhead tríceps extensión
3x6
C1- standing Calves raise. (stairs)
C2- TIbial raise
ABS
Day 3:
3x12
A1-Leg press
A2- Dips
A3-Pull ups
A4- Leg curls
2x15
B1-Scott raise
B2-preacher curls
B3-French press
2x15
Calves on leg press machine
ABS
