July 9, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Chin-Ups |
5kg
12x
5kg
12x
5kg
12x
|
36 | 180 |
| 2 | Barbell Row |
70kg
6x
70kg
6x
70kg
6x
|
18 | 1260 |
| 3 | Seated Cable Rows |
26kg
25x
26kg
25x
26kg
25x
|
75 | 1950 |
| 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 |
30kg
25x
30kg
25x
30kg
25x
|
75 | 2250 |
| Total | 387 | 10530 | ||
Notes
WEEK 3
