July 2, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Chin-Ups |
12kg
6x
12kg
6x
12kg
6x
|
18 | 216 |
| 2 | Barbell Row |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
| 3 | Seated Cable Rows |
25kg
25x
25kg
25x
25kg
25x
|
75 | 1875 |
| 4 | Bench Press |
60kg
6x
60kg
6x
60kg
6x
|
18 | 1080 |
| 5 | Incline Bench Press |
40kg
12x
40kg
12x
40kg
12x
|
36 | 1440 |
| 6 | Dumbbell incline bench press |
10kg
25x
10kg
25x
10kg
25x
|
75 | 750 |
| 7 | Seated calf raise machine |
50kg
6x
50kg
6x
50kg
6x
|
18 | 900 |
| 8 | Standing Calf Raises |
20kg
12x
20kg
12x
20kg
12x
|
36 | 720 |
| 9 | Calves Press on Leg Machine |
25kg
25x
25kg
25x
25kg
25x
|
75 | 1875 |
| Total | 387 | 10656 | ||
Notes
WEEK 2 - DAY 1. Def Poliqu.
+ABS
