July 18, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
0kg
15x
10kg
11x
10kg
10x
12.5kg
8x
12.5kg
8x
|
52 | 410 |
| 2 | Barbell Rear Delt Row |
60kg
12x
70kg
8x
70kg
10x
75kg
6x
|
36 | 2430 |
| 3 | Seated Cable Rows |
85kg
10x
90kg
9x
90kg
8x
95kg
6x
|
33 | 2950 |
| 4 | ISO lateral row machine |
50kg
10x
50kg
10x
55kg
10x
55kg
10x
|
40 | 2100 |
| 5 | Close-grip bench press |
70kg
10x
72.5kg
8x
75kg
8x
77.5kg
6x
|
32 | 2345 |
| 6 | Lying Triceps Press |
30kg
10x
30kg
9x
30kg
8x
30kg
7x
|
34 | 1020 |
| 7 | Cable Pushdown |
11kg
10x
12kg
10x
12kg
10x
12kg
10x
|
40 | 470 |
| Total | 267 | 11725 | ||
