January 18, 2020
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
60kg
15x
60kg
15x
80kg
10x
90kg
5x
90kg
5x
100kg
5x
100kg
5x
|
60 | 4500 |
| 2 | Bench Press |
70kg
10x
70kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
60 | 3800 |
| 3 | Dumbbell incline bench press |
22kg
10x
24kg
10x
26kg
10x
30kg
10x
30kg
6x
|
46 | 1200 |
| 4 | Cable Crossover |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
60 | 600 |
| 5 | Triceps Pushdown |
30kg
10x
40kg
10x
50kg
10x
50kg
10x
50kg
10x
60kg
10x
|
60 | 2800 |
| 6 | Alternate Hammer Curl |
12kg
10x
14kg
10x
16kg
10x
18kg
10x
20kg
10x
22kg
10x
|
60 | 1020 |
| 7 | One Arm Tricep Extensions |
10kg
10x
8kg
10x
7kg
10x
6kg
10x
6kg
10x
6kg
10x
|
60 | 430 |
| 8 | One Arm Preacher Curl |
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
|
60 | 300 |
| Total | 466 | 14650 | ||
