January 3, 2020
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Incline Smith Machine Bench Press |
50kg
10x
50kg
10x
70kg
10x
70kg
10x
80kg
10x
80kg
10x
|
60 | 4000 |
| 2 | Dumbbell Bench Press |
22kg
10x
24kg
10x
28kg
10x
30kg
10x
32kg
10x
34kg
10x
|
60 | 1700 |
| 3 | Chest machine |
20kg
10x
30kg
10x
30kg
10x
30kg
10x
25kg
10x
25kg
10x
|
60 | 1600 |
| 4 | Cable Crossover |
10kg
10x
12.5kg
10x
15kg
10x
15kg
10x
12.5kg
10x
12.5kg
10x
|
60 | 775 |
| 5 | Triceps Pushdown with Rope |
25kg
10x
30kg
10x
30kg
10x
25kg
10x
25kg
10x
25kg
10x
|
60 | 1600 |
| 6 | Triceps Pushdown |
45kg
10x
50kg
10x
35kg
10x
40kg
10x
40kg
10x
40kg
10x
|
60 | 2500 |
| 7 | Preacher Curl |
19.5kg
10x
19.5kg
10x
29.5kg
10x
29.5kg
10x
34.5kg
10x
34.5kg
10x
|
60 | 1670 |
| Total | 420 | 13845 | ||
