January 30, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
7x
90kg
5x
90kg
5x
80kg
8x
|
41 | 3060 |
| 2 | Dumbbell Lateral Raise |
22kg
8x
22kg
8x
22kg
8x
22kg
8x
22kg
8x
|
40 | 880 |
| 3 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 4 | Cable One Arm Lateral Raise |
25kg
16x
30kg
16x
30kg
16x
30kg
16x
|
64 | 1840 |
| 5 | Close-grip bench press |
50kg
8x
80kg
8x
100kg
6x
100kg
6x
80kg
8x
80kg
8x
|
44 | 3520 |
| 6 | French press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 7 | Cable Pushdown |
60kg
10x
70kg
8x
70kg
10x
70kg
8x
|
36 | 2420 |
| 8 | Pull-up |
100kg
17x
100kg
3x
|
20 | 2000 |
| 9 | Ab crunch machine |
50kg
40x
|
40 | 2000 |
| Total | 349 | 17864 | ||
