December 5, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Dumbbell Lateral Raises |
8kg
10x
9kg
10x
10kg
10x
12kg
10x
14kg
10x
16kg
10x
7kg
20x
7kg
20x
|
100 | 970 |
| 2 | Smith Shoulder Press |
30kg
12x
40kg
12x
50kg
12x
50kg
12x
40kg
12x
30kg
12x
30kg
12x
|
84 | 3240 |
| 3 | Bent Over Rear Delt Row With Head On Bench |
5kg
10x
6kg
10x
10kg
10x
10kg
10x
10kg
10x
12kg
10x
12kg
10x
|
70 | 650 |
| 4 | Smith Machine Shrugs |
50kg
15x
50kg
15x
50kg
15x
50kg
15x
60kg
15x
60kg
15x
|
90 | 4800 |
| 5 | Triceps Pushdown |
30kg
10x
35kg
10x
40kg
10x
45kg
10x
50kg
10x
55kg
10x
40kg
20x
|
80 | 3350 |
| 6 | Preacher Curl Machine |
10kg
10x
20kg
10x
20kg
10x
20kg
10x
15kg
10x
15kg
10x
10kg
10x
|
70 | 1100 |
| Total | 494 | 14110 | ||
