September 29, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
8x
120kg
6x
130kg
3x
110kg
8x
100kg
8x
|
49 | 5110 |
| 2 | Dumbbell incline bench press |
62kg
8x
72kg
8x
72kg
8x
80kg
8x
80kg
8x
|
40 | 2928 |
| 3 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 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 | 21 |
40kg
21x
40kg
21x
|
42 | 1680 |
| 7 | Pull-up |
100kg
16x
100kg
4x
|
20 | 2000 |
| 8 | Ab crunch machine |
50kg
30x
|
30 | 1500 |
| Total | 317 | 18434 | ||
