June 29, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Seated Dumbbell Shoulder Press |
15kg
6x
15kg
6x
15kg
6x
|
18 | 270 |
| 2 | Dumbbell Lateral Raise |
5kg
12x
5kg
12x
5kg
12x
|
36 | 180 |
| 3 | Cable Front Raises |
30kg
25x
30kg
25x
30kg
25x
|
75 | 2250 |
| 4 | Tricep Dips |
5kg
6x
5kg
6x
5kg
6x
|
18 | 90 |
| 5 | French press |
17kg
12x
17kg
12x
17kg
12x
|
36 | 612 |
| 6 | Cable Pushdown |
30kg
25x
30kg
25x
30kg
25x
|
75 | 2250 |
| 7 | Incline Bicep Curls |
12kg
6x
12kg
6x
12kg
6x
|
18 | 216 |
| 8 | Barbell biceps curl |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
| 9 | Cable curls |
20kg
25x
17kg
25x
17kg
25x
|
75 | 1350 |
| Total | 387 | 8118 | ||
Notes
Day 3 . def poliq. .
+ABS
