June 6, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
20x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
52 | 2640 |
| 2 | Shoulder Press |
35kg
12x
35kg
10x
35kg
7x
35kg
10x
|
39 | 1365 |
| 3 | Seated Cable Rows |
50kg
12x
50kg
12x
50kg
12x
30kg
20x
|
56 | 2400 |
| 4 | Barbell Rear Delt Row |
70kg
12x
110kg
8x
110kg
8x
110kg
8x
110kg
8x
|
44 | 4360 |
| 5 | Leg Press Machine |
100kg
12x
150kg
12x
150kg
12x
150kg
12x
150kg
12x
|
60 | 8400 |
| 6 | Squat |
20kg
16x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
48 | 2880 |
| 7 | Close Grip Standing Bicep Curls |
25kg
10x
25kg
10x
25kg
10x
25kg
8x
|
38 | 950 |
| 8 | Lying Close-Grip Triceps Extension Behind the Head |
25kg
8x
25kg
8x
25kg
8x
25kg
8x
|
32 | 800 |
| 9 | Plank varvastel |
0kg
1x
0kg
1x
0kg
1x
0kg
1x
|
4 | 0 |
| Total | 373 | 23795 | ||
Notes
plank 1 min
