July 12, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat Bench Cable Flys |
80kg
15x
140kg
10x
170kg
7x
170kg
7x
170kg
7x
|
46 | 6170 |
| 2 | Cable Crossover |
170kg
10x
170kg
10x
170kg
10x
170kg
10x
170kg
10x
80kg
20x
|
70 | 10100 |
| 3 | Smith Machine Neck Press |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 4 | Incline Smith Machine Bench Press |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 5 | Smith Shoulder Press |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1500 |
| 6 | Dumbbell Shoulder Press |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| 7 | Seated Dumbbell Lateral Raises |
8kg
10x
8kg
10x
8kg
10x
8kg
10x
8kg
10x
|
50 | 400 |
| 8 | Triceps Pushdown with Rope |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1500 |
| 9 | Cable Upright Rows |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 10 | Cable Lateral Raises |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1500 |
| 11 | Push Up With Feet on Exercise Ball |
82kg
12x
82kg
12x
82kg
12x
82kg
12x
82kg
12x
|
60 | 4920 |
| Total | 606 | 33090 | ||
Notes
13:49 - 15:02
UniSport City Center
Overall impression: great pump
