December 4, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | seated one arm row |
20kg
20x
30kg
20x
40kg
15x
50kg
10x
60kg
10x
70kg
5x
80kg
5x
|
85 | 3450 |
| 2 | Wide Grip Lat Pulldown |
40kg
20x
45kg
20x
45kg
15x
50kg
10x
55kg
10x
60kg
5x
70kg
5x
|
85 | 4075 |
| 3 | Barbell Row |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
60 | 3600 |
| 4 | Deadlift |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
50 | 3000 |
| 5 | Alternate Bicep Curl |
12kg
10x
12kg
10x
10kg
10x
10kg
10x
9kg
10x
9kg
10x
|
60 | 620 |
| 6 | Preacher Curl Machine |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
60 | 600 |
| Total | 400 | 15345 | ||
