December 13, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell biceps curl |
25kg
10x
27.5kg
10x
27.5kg
10x
|
30 | 800 |
| 2 | Narrow Grip Bench Press |
20kg
10x
40kg
10x
40kg
10x
40kg
10x
|
40 | 1400 |
| 3 | Preacher Curl |
17kg
10x
22kg
10x
195kg
10x
195kg
8x
|
38 | 3900 |
| 4 | Reverse Grip Triceps Pushdown |
60kg
10x
60kg
10x
60kg
10x
|
30 | 1800 |
| 5 | Reverse Bicep Curls |
25kg
10x
25kg
10x
25kg
10x
|
30 | 750 |
| 6 | Barbell Forearm Curls |
20kg
15x
20kg
13x
20kg
11x
|
39 | 780 |
| 7 | French press |
32.5kg
8x
32.5kg
10x
32.5kg
10x
|
28 | 910 |
| 8 | Crunches |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| 9 | Decline Oblique Crunches |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| Total | 415 | 10340 | ||
