September 17, 2019
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Dumbbell Lateral Raises |
6kg
12x
7kg
12x
8kg
12x
9kg
12x
10kg
12x
10kg
12x
12kg
12x
14kg
12x
16kg
12x
7kg
22x
|
130 | 1258 |
| 2 | Shoulder Press Machine |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
60 | 1200 |
| 3 | Dumbbell Front Raises (Dumbbells) |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
12kg
10x
12kg
10x
|
60 | 720 |
| 4 | Smith Shoulder Press |
30kg
12x
30kg
12x
35kg
12x
35kg
12x
35kg
12x
|
60 | 1980 |
| 5 | Alternate Bicep Curl |
12kg
10x
12kg
10x
14kg
10x
14kg
10x
16kg
10x
16kg
10x
|
60 | 840 |
| 6 | Triceps Pushdown |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
72 | 2880 |
| 7 | Preacher Curl Machine |
15kg
10x
15kg
10x
15kg
10x
15kg
10x
20kg
10x
20kg
10x
|
60 | 1000 |
| 8 | Triceps Pushdown with Rope |
20kg
10x
25kg
10x
25kg
10x
30kg
10x
30kg
10x
30kg
10x
|
60 | 1600 |
| 9 | Alternate Hammer Curl |
12kg
10x
12kg
10x
14kg
10x
14kg
10x
16kg
10x
16kg
10x
|
60 | 840 |
| 10 | Cable Overhead Tricep Extension |
20kg
12x
25kg
12x
25kg
12x
25kg
12x
25kg
12x
25kg
12x
|
72 | 1740 |
| Total | 694 | 14058 | ||
