June 11, 2019
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
60kg
10x
60kg
10x
80kg
10x
80kg
10x
90kg
5x
90kg
5x
90kg
5x
90kg
5x
90kg
5x
|
65 | 5050 |
| 2 | Bench Press |
100kg
2x
110kg
2x
|
4 | 420 |
| 3 | Narrow Grip Bench Press |
60kg
10x
60kg
10x
50kg
10x
|
30 | 1700 |
| 4 | Incline Press |
32kg
10x
32kg
7x
28kg
7x
|
24 | 740 |
| 5 | Chest machine |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
40 | 800 |
| 6 | Wide Grip Lat Pulldown |
50kg
10x
55kg
10x
60kg
10x
65kg
10x
70kg
10x
|
50 | 3000 |
| 7 | Cable Crossover |
7.5kg
12x
10kg
12x
12.5kg
12x
10kg
12x
7.5kg
12x
|
60 | 570 |
| 8 | Triceps Pushdown with Rope |
20kg
20x
20kg
20x
25kg
10x
30kg
10x
|
60 | 1350 |
| 9 | Triceps Pushdown |
30kg
20x
30kg
20x
40kg
10x
50kg
10x
|
60 | 2100 |
| 10 | Barbell biceps curl |
20kg
20x
20kg
20x
30kg
10x
30kg
10x
|
60 | 1400 |
| Total | 453 | 17130 | ||
