October 10, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Military Press |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
20kg
10x
|
60 | 1450 |
| 2 | Barbell Upright Rows |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
20kg
10x
20kg
10x
20kg
10x
|
80 | 1850 |
| 3 | Barbell Shrugs |
25kg
20x
25kg
20x
25kg
20x
25kg
20x
25kg
20x
|
100 | 2500 |
| 4 | Barbell Rear Delt Row |
25kg
20x
25kg
20x
25kg
20x
25kg
20x
25kg
20x
|
100 | 2500 |
| 5 | Lying Cable Crossover Rear Deltoid Row |
60kg
15x
80kg
12x
100kg
10x
100kg
10x
100kg
10x
|
57 | 4860 |
| 6 | Face-pull |
85kg
20x
85kg
20x
85kg
20x
85kg
20x
85kg
20x
|
100 | 8500 |
| 7 | Dumbbell Lateral Raises |
12kg
20x
8kg
20x
8kg
20x
8kg
20x
8kg
20x
|
100 | 880 |
| 8 | One Arm Shoulder Press |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
15kg
20x
15kg
20x
|
140 | 1600 |
| 9 | Smith Machine Shrugs |
50kg
15x
50kg
15x
50kg
15x
50kg
15x
50kg
20x
|
80 | 4000 |
| Total | 817 | 28140 | ||
Notes
17:58 - 18:45
UniSport City Center
Good feeling
