September 30, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Dumbbell Bench Press |
16kg
10x
20kg
10x
22kg
10x
24kg
10x
26kg
8x
28kg
6x
30kg
4x
|
58 | 1316 |
| 2 | Dumbbell incline bench press |
16kg
10x
18kg
10x
20kg
10x
22kg
10x
24kg
8x
26kg
6x
28kg
4x
|
58 | 1220 |
| 3 | Barbell Upright Rows |
19.5kg
10x
19.5kg
10x
19.5kg
10x
24.5kg
10x
27kg
8x
29.5kg
6x
32kg
4x
|
58 | 1351 |
| 4 | Dumbbell Shoulder Press |
16kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
8x
18kg
6x
20kg
4x
|
58 | 1032 |
| 5 | Tricep Dip Machine |
40kg
10x
40kg
10x
40kg
10x
80kg
10x
100kg
8x
120kg
6x
140kg
4x
|
58 | 4080 |
| 6 | Bench Press |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| Total | 320 | 10199 | ||
Notes
Day 1
