June 26, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Chin-Ups |
0kg
12x
0kg
10x
0kg
7x
|
29 | 0 |
| 2 | Barbell Row |
50kg
6x
50kg
6x
50kg
6x
|
18 | 900 |
| 3 | Seated Cable Rows |
25kg
20x
25kg
20x
25kg
24x
|
64 | 1600 |
| 4 | Bench Press |
70kg
6x
60kg
6x
60kg
6x
|
18 | 1140 |
| 5 | Incline Bench Press |
50kg
10x
40kg
10x
40kg
10x
|
30 | 1300 |
| 6 | Dumbbell incline bench press |
10kg
15x
5kg
18x
5kg
20x
|
53 | 340 |
| 7 | Seated calf raise machine |
45kg
6x
45kg
6x
45kg
6x
|
18 | 810 |
| 8 | Calves Press on Leg Machine |
20kg
25x
20kg
25x
20kg
25x
|
75 | 1500 |
| 9 | Standing Calf Raises |
20kg
12x
20kg
12x
20kg
12x
|
36 | 720 |
| Total | 341 | 8310 | ||
Notes
Day. 1 def poliq. .
+ ABS
too many fails in chest and back
aux. muscles (shoulders) are not ready.
