May 17, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Shoulder Press Machine |
40kg
20x
60kg
12x
60kg
12x
60kg
12x
60kg
12x
|
68 | 3680 |
| 2 | Barbell Upright Row |
50kg
15x
50kg
15x
50kg
15x
50kg
15x
50kg
15x
|
75 | 3750 |
| 3 | Barbell Shrugs |
50kg
15x
50kg
15x
50kg
15x
50kg
15x
50kg
15x
|
75 | 3750 |
| 4 | Barbell Rear Delt Row |
50kg
15x
50kg
15x
50kg
15x
50kg
15x
50kg
15x
|
75 | 3750 |
| 5 | Push Press |
30kg
12x
50kg
15x
60kg
15x
60kg
15x
60kg
15x
|
72 | 3810 |
| 6 | Smith Machine Shrugs |
60kg
20x
60kg
20x
60kg
20x
60kg
20x
60kg
20x
|
100 | 6000 |
| 7 | Smith Machine Behind Neck Press |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
15x
|
75 | 1500 |
| 8 | Lying Cable Crossover Rear Deltoid Row |
6kg
10x
6kg
10x
6kg
10x
6kg
10x
4kg
20x
|
60 | 320 |
| 9 | Face-pull |
8kg
10x
8kg
10x
8kg
10x
7kg
10x
7kg
10x
|
50 | 380 |
| 10 | Ab crunch machine |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
50 | 2000 |
| 11 | Rotary Torso Machine |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
20x
20kg
20x
|
136 | 2720 |
| 12 | Bicep Curls Machine |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
| Total | 866 | 32260 | ||
Notes
10:30 - 11:50
Active & Vital, Plön, Germany
Overall impression: good pump
