May 5, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
6x
90kg
5x
90kg
5x
80kg
6x
80kg
6x
|
44 | 3300 |
| 2 | Seated Barbell Shoulder Press |
20kg
8x
40kg
8x
50kg
6x
40kg
8x
40kg
8x
|
38 | 1420 |
| 3 | Reverse fly machine |
30kg
8x
30kg
8x
30kg
8x
30kg
8x
|
32 | 960 |
| 4 | Close-grip bench press |
50kg
8x
70kg
8x
80kg
8x
90kg
5x
100kg
4x
90kg
5x
80kg
9x
|
47 | 3620 |
| 5 | French press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 6 | Cable Pushdown |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
|
32 | 2160 |
| 7 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 8 | Dumbbell Lateral Raise |
20kg
8x
20kg
8x
20kg
8x
20kg
8x
|
32 | 640 |
| 9 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 407 | 13380 | ||
