June 28, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Military Press |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 2 | Barbell Upright Row |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 3 | Barbell Shrugs |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 4 | Barbell Rear Delt Row |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 5 | Smith Machine Shrugs |
50kg
20x
50kg
20x
50kg
20x
50kg
20x
50kg
20x
|
100 | 5000 |
| 6 | Smith Shoulder Press Behind Neck |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 7 | Lying Cable Crossover Rear Deltoid Row |
60kg
15x
80kg
15x
100kg
8x
80kg
15x
80kg
15x
|
68 | 5300 |
| 8 | Incline Smith Machine Bench Press |
20kg
20x
|
20 | 400 |
| 9 | Face-pull |
85kg
12x
85kg
12x
85kg
12x
85kg
20x
85kg
20x
|
76 | 6460 |
| 10 | Lateral Raise Machine |
40kg
10x
40kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1700 |
| 11 | Rotary Torso Machine |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
100 | 5000 |
| 12 | Leg Raises |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
50 | 4000 |
| 13 | Triceps Pushdown with Rope |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
|
50 | 1250 |
| 14 | Standing Bicep Curls |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
|
50 | 1250 |
| Total | 854 | 40960 | ||
Notes
15:30 - 16:46
UniSport City Center
Overall impression: good feeling
