April 4, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Cable lat pulldown |
59kg
12x
66kg
10x
68.3kg
10x
70.6kg
4x
63.6kg
6x
|
42 | 2715 |
| 2 | Dumbbell Shrugs |
40kg
15x
40kg
15x
44kg
12x
44kg
15x
44kg
15x
48kg
10x
48kg
10x
48kg
10x
|
102 | 4488 |
| 3 | Barbell biceps curl |
20kg
12x
20kg
10x
22.5kg
8x
|
30 | 620 |
| 4 | Reverse Bicep Curls |
20kg
10x
20kg
10x
|
20 | 400 |
| 5 | Reverse fly machine |
52kg
12x
59kg
8x
52kg
10x
52kg
6x
|
36 | 1928 |
| 6 | Cable Arm Adduction |
36kg
15x
36kg
12x
36kg
11x
|
38 | 1368 |
| 7 | Underhand forearm flexion |
15kg
20x
15kg
15x
15kg
0x
|
35 | 525 |
| 8 | Overhand forearm extension |
15kg
20x
15kg
15x
15kg
20x
|
55 | 825 |
| 9 | Dumbbell Row |
22kg
24x
22kg
24x
24kg
24x
24kg
24x
26kg
24x
26kg
22x
|
142 | 3404 |
| 10 | Hammer Curls with Rope |
21.6kg
12x
|
12 | 259.2 |
| Total | 512 | 16532.2 | ||
