July 6, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
8x
120kg
6x
130kg
4x
140kg
2x
120kg
6x
100kg
8x
|
50 | 5360 |
| 2 | Dumbbell incline bench press |
70kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2800 |
| 3 | Chest machine |
62kg
8x
74kg
8x
82kg
8x
82kg
8x
82kg
8x
|
40 | 3056 |
| 4 | Sitting dumbbell curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 5 | Concentration curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 6 | 21 |
45kg
21x
45kg
21x
|
42 | 1890 |
| 7 | Pull-up |
97kg
20x
|
20 | 1940 |
| 8 | Leg raise machine |
10kg
12x
10kg
12x
10kg
12x
|
36 | 360 |
| 9 | Incline Crunches |
0kg
30x
|
30 | 0 |
| Total | 386 | 17838 | ||
