March 1, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Cable lat pulldown |
45kg
10x
52kg
12x
59kg
10x
61.3kg
10x
|
42 | 2277 |
| 2 | Seated Cable Rows |
52kg
10x
54.3kg
10x
|
20 | 1063 |
| 3 | Dumbbell Shrugs |
36kg
20x
36kg
20x
40kg
15x
40kg
15x
40kg
15x
36kg
20x
36kg
15x
|
120 | 4500 |
| 4 | Barbell biceps curl |
20kg
15x
25kg
8x
22.5kg
11x
22.5kg
12x
|
46 | 1017.5 |
| 5 | Bicep Curls Machine | 0 | 0 | |
| 6 | Reverse Bicep Curls |
20kg
12x
20kg
12x
|
24 | 480 |
| 7 | Reverse fly machine |
52kg
10x
45kg
13x
59kg
7x
52kg
5x
|
35 | 1778 |
| 8 | Standing Bicep Curls | 0 | 0 | |
| 9 | Cable Arm Adduction |
36kg
15x
36kg
15x
36kg
13x
|
43 | 1548 |
| 10 | Underhand forearm flexion |
12.5kg
20x
12.5kg
15x
12.5kg
20x
|
55 | 687.5 |
| 11 | Overhand forearm extension |
12.5kg
20x
12.5kg
20x
12.5kg
20x
|
60 | 750 |
| Total | 445 | 14101 | ||
