February 13, 2023
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Dumbbell Lateral Raises |
12kg
10x
12kg
10x
12kg
10x
14kg
10x
16kg
10x
|
50 | 660 |
| 2 | Seated Dumbbell Lateral Raise |
7kg
10x
7kg
10x
8kg
10x
8kg
10x
8kg
10x
|
50 | 380 |
| 3 | Shoulder Press Machine |
20kg
10x
30kg
10x
35kg
10x
40kg
10x
40kg
10x
|
50 | 1650 |
| 4 | Face Pull |
30kg
10x
35kg
10x
40kg
10x
45kg
10x
50kg
10x
|
50 | 2000 |
| 5 | Close-grip bench press |
60kg
10x
60kg
10x
70kg
10x
70kg
10x
70kg
10x
|
50 | 3300 |
| 6 | Triceps Pushdown |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
50 | 2500 |
| 7 | Triceps Pushdown with Rope |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
|
50 | 1250 |
| 8 | Standing Overhead Triceps Extension |
15kg
10x
15kg
10x
15kg
10x
15kg
10x
20kg
10x
|
50 | 800 |
| Total | 400 | 12540 | ||
