November 4, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
6x
120kg
6x
130kg
3x
130kg
4x
110kg
6x
100kg
8x
|
49 | 5190 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
62kg
8x
62kg
8x
62kg
8x
|
40 | 2480 |
| 3 | Butterfly Machine |
40kg
8x
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
40 | 1920 |
| 4 | Barbell biceps curl |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 5 | Concentration curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 6 | Biceps machine |
40kg
10x
50kg
10x
50kg
10x
50kg
8x
|
38 | 1800 |
| 7 | Pull-up |
100kg
15x
100kg
5x
|
20 | 2000 |
| 8 | Incline Crunches |
0kg
50x
|
50 | 0 |
| Total | 333 | 15886 | ||
