September 6, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Dips |
83kg
20x
83kg
20x
83kg
20x
83kg
20x
83kg
20x
|
100 | 8300 |
| 2 | Alternate Bicep Curl |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 3 | Close Grip Smith Machine Bench Press |
50kg
10x
80kg
10x
80kg
10x
80kg
8x
80kg
10x
|
48 | 3540 |
| 4 | French press |
50kg
6x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
54 | 2220 |
| 5 | Preacher Curl |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 6 | Close Grip EZ Bar Curls |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 7 | Triceps Pushdown with Rope |
30kg
10x
25kg
12x
20kg
12x
18kg
11x
15kg
20x
|
65 | 1338 |
| 8 | Alternate Incline Curl |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
70 | 700 |
| 9 | Cable Crossover |
170kg
15x
170kg
15x
170kg
15x
170kg
15x
170kg
20x
|
80 | 13600 |
| 10 | Ab Rollout on Knees |
83kg
10x
83kg
10x
83kg
10x
83kg
10x
83kg
10x
|
50 | 4150 |
| 11 | Close Triceps Push-Up |
83kg
8x
83kg
8x
83kg
8x
83kg
8x
83kg
15x
83kg
0x
|
47 | 3901 |
| Total | 664 | 40749 | ||
Notes
15:05 - 16:26
UniSport City Center
Hard workout, good pump
