May 21, 2020
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Shoulder Press Machine |
10kg
12x
10kg
12x
10kg
12x
30kg
12x
40kg
12x
40kg
12x
|
72 | 1680 |
| 2 | Dumbbell Shoulder Press |
16kg
10x
18kg
10x
20kg
10x
22kg
10x
24kg
10x
26kg
10x
28kg
10x
|
70 | 1540 |
| 3 | Dumbbell Lateral Raises |
12kg
10x
14kg
10x
16kg
10x
18kg
10x
20kg
10x
22kg
10x
16kg
10x
|
70 | 1180 |
| 4 | Standing Rear Delt Cable Fly |
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
|
70 | 350 |
| 5 | Behind Neck Press |
20kg
10x
30kg
10x
40kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
70 | 2100 |
| 6 | Smith Machine Shrugs |
50kg
10x
70kg
10x
90kg
10x
110kg
10x
90kg
10x
70kg
10x
70kg
10x
|
70 | 5500 |
| 7 | Two Arm Front Cable Raises |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
70 | 1400 |
| Total | 492 | 13750 | ||
