January 7, 2019
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
8x
130kg
5x
140kg
3x
140kg
4x
110kg
12x
80kg
16x
|
64 | 6550 |
| 2 | Dumbbell incline bench press |
72kg
8x
72kg
8x
72kg
8x
72kg
8x
72kg
8x
|
40 | 2880 |
| 3 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 4 | Barbell biceps curl |
40kg
8x
50kg
8x
50kg
8x
40kg
10x
|
34 | 1520 |
| 5 | Concentration curl |
21kg
16x
21kg
16x
21kg
16x
21kg
16x
|
64 | 1344 |
| 6 | 21 |
45kg
21x
45kg
21x
|
42 | 1890 |
| 7 | Leg raise machine |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
| 8 | Pull-up |
105kg
10x
105kg
10x
|
20 | 2100 |
| Total | 334 | 19364 | ||
