March 29, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat Bench Cable Flys |
80kg
15x
120kg
12x
170kg
6x
140kg
10x
120kg
12x
30kg
20x
|
75 | 7100 |
| 2 | Cable Crossover |
120kg
12x
120kg
12x
120kg
12x
120kg
12x
80kg
20x
|
68 | 7360 |
| 3 | Neck Press |
60kg
10x
60kg
10x
60kg
10x
60kg
8x
60kg
8x
|
46 | 2760 |
| 4 | Incline Smith Machine Bench Press |
60kg
10x
60kg
8x
50kg
12x
50kg
12x
50kg
12x
|
54 | 2880 |
| 5 | Seated Military Shoulder Press |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 6 | Dumbbell Shoulder Press |
30kg
10x
30kg
8x
30kg
8x
30kg
8x
30kg
12x
|
46 | 1380 |
| 7 | Seated Dumbbell Lateral Raises |
6kg
12x
6kg
12x
6kg
12x
6kg
12x
6kg
12x
|
60 | 360 |
| 8 | Shoulder Press Machine |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
20x
|
60 | 600 |
| 9 | Lying Cable Crossover Rear Deltoid Row |
60kg
15x
80kg
15x
100kg
10x
100kg
10x
80kg
15x
|
65 | 5300 |
| 10 | Triceps Pushdown with Rope |
30kg
12x
30kg
10x
20kg
12x
20kg
12x
15kg
20x
|
66 | 1440 |
| Total | 600 | 31580 | ||
Notes
13:17 - 14:25
UniSport City Center
Overall impression: hard workout
