July 6, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Seated Dumbbell Shoulder Press |
20kg
6x
20kg
6x
20kg
6x
|
18 | 360 |
| 2 | Dumbbell Lateral Raise |
5kg
12x
5kg
12x
5kg
12x
|
36 | 180 |
| 3 | Cable Front Raises |
20kg
25x
20kg
25x
20kg
25x
|
75 | 1500 |
| 4 | Tricep Dips |
6kg
6x
6kg
6x
6kg
6x
|
18 | 108 |
| 5 | French press |
17kg
12x
17kg
12x
17kg
12x
|
36 | 612 |
| 6 | Cable Pushdown |
32kg
25x
32kg
25x
32kg
25x
|
75 | 2400 |
| 7 | Incline Bicep Curls |
6kg
12x
6kg
12x
6kg
12x
|
36 | 216 |
| 8 | Barbell biceps curl |
30kg
6x
30kg
6x
30kg
6x
|
18 | 540 |
| 9 | Cable curls |
18kg
25x
18kg
25x
18kg
25x
|
75 | 1350 |
| Total | 387 | 7266 | ||
Notes
Week 2 - Day 3. Def. poliqu.
+ABS
