April 27, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
6x
110kg
6x
120kg
4x
130kg
2x
140kg
1x
110kg
6x
110kg
6x
100kg
7x
|
46 | 4800 |
| 2 | Dumbbell incline bench press |
62kg
8x
72kg
8x
80kg
8x
72kg
8x
62kg
8x
|
40 | 2784 |
| 3 | Chest machine |
50kg
8x
60kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2560 |
| 4 | Barbell biceps curl |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 5 | Cable Concentration Curl |
25kg
16x
30kg
16x
30kg
16x
30kg
16x
|
64 | 1840 |
| 6 | Biceps machine |
40kg
10x
50kg
8x
50kg
8x
50kg
8x
|
34 | 1600 |
| 7 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 8 | Power-Abs |
0kg
100x
|
100 | 0 |
| 9 | Ab crunch machine |
40kg
40x
|
40 | 1600 |
| Total | 446 | 16464 | ||
