Gym Workout

# Exercise Sets Reps Weight
1 seated one arm row
20kg
10x
30kg
10x
40kg
10x
50kg
10x
60kg
8x
70kg
6x
80kg
4x
58 2620
2 Wide Grip Lat Pulldown
40kg
10x
45kg
10x
50kg
10x
60kg
10x
70kg
8x
80kg
6x
90kg
4x
58 3350
3 Dumbbell Bent Arm Pullover
16kg
10x
18kg
10x
18kg
10x
20kg
10x
20kg
8x
22kg
6x
24kg
4x
58 1108
4 Triceps Pushdown
30kg
10x
35kg
10x
40kg
10x
50kg
10x
60kg
8x
65kg
6x
70kg
4x
58 2700
5 Triceps Pushdown with Rope
25kg
10x
25kg
10x
25kg
10x
25kg
10x
30kg
8x
35kg
6x
40kg
4x
58 1610
6 Preacher Curl
19.5kg
10x
24.5kg
10x
24.5kg
10x
24.5kg
10x
27kg
8x
27kg
6x
27kg
4x
58 1416
7 Alternate Hammer Curl
12kg
10x
12kg
10x
12kg
10x
12kg
10x
14kg
8x
16kg
6x
18kg
4x
58 760
Total 406 13564

Notes

Day 2


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Martin


Martin