July 31, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
20x
40kg
12x
50kg
12x
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
76 | 3400 |
| 2 | Shoulder Press |
35kg
11x
35kg
8x
35kg
5x
|
24 | 840 |
| 3 | Seated Cable Rows |
55kg
12x
55kg
12x
55kg
12x
30kg
20x
|
56 | 2580 |
| 4 | Barbell Rear Delt Row |
60kg
12x
100kg
8x
100kg
9x
100kg
8x
100kg
8x
|
45 | 4020 |
| 5 | Plank varvastel |
0kg
1x
0kg
1x
0kg
1x
0kg
1x
|
4 | 0 |
| 6 | Decline Close Grip Bench To Skull Crusher |
25kg
8x
25kg
8x
25kg
8x
25kg
8x
|
32 | 800 |
| 7 | Close Grip Standing Bicep Curls |
25kg
8x
25kg
8x
25kg
8x
25kg
8x
|
32 | 800 |
| Total | 269 | 12440 | ||
