February 21, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Cable lat pulldown |
52kg
0x
|
0 | 0 |
| 2 | Seated Cable Rows |
59kg
12x
66kg
10x
61.3kg
10x
59kg
9x
|
41 | 2512 |
| 3 | Dumbbell Shrugs |
32kg
20x
32kg
16x
36kg
16x
40kg
10x
40kg
15x
36kg
15x
36kg
20x
|
112 | 3988 |
| 4 | Barbell biceps curl |
20kg
15x
25kg
10x
22.5kg
10x
22.5kg
12x
|
47 | 1045 |
| 5 | Bicep Curls Machine | 0 | 0 | |
| 6 | Reverse Bicep Curls |
20kg
12x
25kg
9x
|
21 | 465 |
| 7 | Reverse fly machine |
52kg
12x
59kg
7x
52kg
10x
45kg
12x
|
41 | 2097 |
| 8 | Standing Bicep Curls | 0 | 0 | |
| 9 | Underhand forearm flexion |
12.5kg
20x
12.5kg
20x
12.5kg
20x
|
60 | 750 |
| 10 | Overhand forearm extension |
12.5kg
15x
12.5kg
20x
12.5kg
20x
|
55 | 687.5 |
| 11 | Cable Arm Adduction |
36kg
15x
36kg
15x
36kg
12x
|
42 | 1512 |
| 12 | Alternate Bicep Curl |
10kg
18x
10kg
16x
10kg
12x
|
46 | 460 |
| Total | 465 | 13516.5 | ||
