July 21, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Military Press |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
20x
|
68 | 2040 |
| 2 | Barbell Upright Rows |
30kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
20x
20kg
10x
20kg
10x
|
88 | 1880 |
| 3 | Barbell Shrugs |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
20x
|
68 | 2040 |
| 4 | Barbell Rear Delt Row |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
20x
|
68 | 2040 |
| 5 | Smith Machine Shrugs |
60kg
12x
60kg
12x
60kg
12x
60kg
12x
60kg
12x
|
60 | 3600 |
| 6 | Smith Machine Behind Neck Press |
30kg
12x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
52 | 1160 |
| 7 | Lying Cable Crossover Rear Deltoid Row |
60kg
15x
80kg
15x
80kg
15x
80kg
15x
60kg
20x
|
80 | 5700 |
| 8 | Cable Lateral Raises |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
40kg
10x
|
50 | 1200 |
| 9 | Rear Delt Fly Machine |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1500 |
| Total | 584 | 21160 | ||
Notes
18:12 - 19:04
UniSport City Center
Good feeling
