October 12, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | seated one arm row |
20kg
15x
30kg
15x
40kg
15x
50kg
10x
60kg
8x
70kg
6x
80kg
4x
|
73 | 3070 |
| 2 | Wide Grip Lat Pulldown |
45kg
15x
45kg
15x
45kg
15x
55kg
10x
60kg
8x
65kg
6x
80kg
4x
|
73 | 3765 |
| 3 | Seated Cable Rows |
35kg
15x
35kg
15x
35kg
15x
50kg
10x
60kg
8x
70kg
6x
90kg
4x
|
73 | 3335 |
| 4 | Triceps Pushdown |
30kg
15x
30kg
15x
30kg
15x
40kg
10x
50kg
8x
60kg
6x
70kg
4x
|
73 | 2790 |
| 5 | Triceps Pushdown with Rope |
30kg
15x
30kg
15x
30kg
15x
40kg
10x
40kg
8x
40kg
6x
50kg
4x
|
73 | 2510 |
| 6 | Preacher Curl |
19.5kg
15x
19.5kg
15x
19.5kg
15x
19.5kg
10x
24.5kg
8x
24.5kg
6x
24.5kg
4x
|
73 | 1513.5 |
| 7 | Alternate Hammer Curl |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
14kg
8x
14kg
6x
16kg
4x
|
58 | 740 |
| Total | 496 | 17723.5 | ||
