March 13, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Cable lat pulldown |
59kg
12x
66kg
8x
54.3kg
12x
54.3kg
8x
|
40 | 2322 |
| 2 | Seated Cable Rows |
59kg
8x
52kg
7x
45kg
8x
|
23 | 1196 |
| 3 | Dumbbell Shrugs |
36kg
20x
36kg
20x
40kg
15x
40kg
15x
40kg
18x
36kg
20x
36kg
18x
|
126 | 4728 |
| 4 | Barbell biceps curl |
20kg
12x
22.5kg
15x
22.5kg
12x
22.5kg
10x
|
49 | 1072.5 |
| 5 | Bicep Curls Machine | 0 | 0 | |
| 6 | Reverse Bicep Curls |
20kg
12x
22.5kg
10x
|
22 | 465 |
| 7 | Reverse fly machine |
52kg
15x
59kg
10x
52kg
8x
45kg
10x
|
43 | 2236 |
| 8 | Standing Bicep Curls | 0 | 0 | |
| 9 | Cable Arm Adduction | 0 | 0 | |
| 10 | Underhand forearm flexion |
12.5kg
20x
12.5kg
20x
12.5kg
20x
|
60 | 750 |
| 11 | Overhand forearm extension |
12.5kg
20x
12.5kg
20x
12.5kg
20x
|
60 | 750 |
| Total | 423 | 13519.5 | ||
