September 14, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
8x
120kg
6x
130kg
4x
140kg
3x
110kg
8x
|
45 | 4860 |
| 2 | Dumbbell incline bench press |
62kg
8x
72kg
8x
72kg
8x
72kg
8x
72kg
8x
|
40 | 2800 |
| 3 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 4 | Barbell biceps curl |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 5 | Concentration curl |
21kg
16x
21kg
16x
21kg
16x
21kg
16x
|
64 | 1344 |
| 6 | 21 |
45kg
21x
45kg
21x
|
42 | 1890 |
| 7 | Pull-up |
98kg
15x
98kg
5x
|
20 | 1960 |
| 8 | Leg raise machine |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
| Total | 313 | 17214 | ||
