November 25, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
10x
100kg
8x
110kg
8x
120kg
6x
120kg
6x
110kg
6x
80kg
12x
|
56 | 5540 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
62kg
8x
62kg
8x
62kg
8x
|
40 | 2480 |
| 3 | Chest machine |
60kg
8x
70kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 2960 |
| 4 | Sitting dumbbell curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 5 | Cable curls |
50kg
10x
50kg
8x
50kg
8x
50kg
8x
|
34 | 1700 |
| 6 | Biceps machine |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
40 | 2000 |
| 7 | Pull-up |
100kg
16x
100kg
4x
|
20 | 2000 |
| 8 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 394 | 17896 | ||
