October 9, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Dumbbell Bench Press |
18kg
10x
22kg
10x
24kg
10x
28kg
10x
30kg
8x
32kg
6x
34kg
4x
36kg
2x
|
60 | 1560 |
| 2 | Dumbbell incline bench press |
18kg
10x
20kg
10x
22kg
10x
24kg
10x
26kg
8x
28kg
6x
30kg
4x
32kg
2x
|
60 | 1400 |
| 3 | Barbell Upright Rows |
25kg
10x
25kg
10x
25kg
10x
27.5kg
10x
30kg
8x
32.5kg
6x
35kg
4x
40kg
2x
|
60 | 1680 |
| 4 | Dumbbell Shoulder Press |
16kg
10x
16kg
10x
16kg
10x
18kg
10x
20kg
8x
20kg
6x
20kg
4x
20kg
2x
|
60 | 1060 |
| 5 | Dumbbell Lateral Raises |
10kg
10x
12kg
10x
12kg
10x
12kg
10x
12kg
8x
12kg
6x
12kg
4x
12kg
2x
|
60 | 700 |
| 6 | Tricep Dip Machine |
40kg
10x
80kg
10x
80kg
10x
100kg
10x
120kg
8x
140kg
6x
160kg
4x
160kg
2x
|
60 | 5760 |
| Total | 360 | 12160 | ||
Notes
Day 1
