January 6, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Seated Military Shoulder Press |
20kg
10x
30kg
10x
30kg
10x
30kg
10x
|
40 | 1100 |
| 2 | Seated Leg Curl |
60kg
10x
65kg
10x
65kg
10x
60kg
15x
|
45 | 2800 |
| 3 | Arnold Press |
24kg
10x
28kg
10x
28kg
5x
24kg
10x
|
35 | 900 |
| 4 | Hack Squat Machine |
30kg
10x
55kg
10x
55kg
10x
55kg
10x
|
40 | 1950 |
| 5 | Dumbbell Front Raises (Dumbbells) |
18kg
10x
20kg
11x
20kg
11x
20kg
11x
|
43 | 840 |
| 6 | Crunches |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| 7 | Decline Oblique Crunches |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| 8 | Squats |
30kg
10x
50kg
10x
60kg
10x
60kg
10x
60kg
10x
|
50 | 2600 |
| Total | 433 | 10190 | ||
