September 19, 2019
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | seated one arm row |
20kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
72 | 2640 |
| 2 | Seated Cable Rows |
40kg
12x
45kg
12x
50kg
12x
50kg
12x
55kg
12x
60kg
12x
|
72 | 3600 |
| 3 | Wide Grip Lat Pulldown |
40kg
10x
45kg
10x
50kg
10x
55kg
10x
60kg
10x
70kg
10x
|
60 | 3200 |
| 4 | Back Flys With Resistance Bands |
2.5kg
20x
5kg
20x
2.5kg
20x
2.5kg
20x
2.5kg
20x
|
100 | 300 |
| 5 | Machine Shrug |
30kg
15x
50kg
15x
60kg
15x
70kg
15x
80kg
15x
50kg
15x
|
90 | 5100 |
| 6 | Hex Bar Deadlift |
60kg
10x
60kg
10x
70kg
10x
80kg
10x
80kg
10x
90kg
5x
90kg
5x
|
60 | 4400 |
| Total | 454 | 19240 | ||
