October 19, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
90kg
12x
100kg
10x
110kg
8x
120kg
6x
|
44 | 4320 |
| 2 | Incline dumbbell fly |
38kg
12x
42kg
12x
46kg
8x
50kg
6x
|
38 | 1628 |
| 3 | Lamades surumine hantlitega |
58kg
12x
62kg
10x
80kg
8x
80kg
6x
|
36 | 2436 |
| 4 | Seated Dumbbell Shoulder Press |
42kg
12x
46kg
10x
50kg
8x
54kg
6x
|
36 | 1688 |
| 5 | Dumbbell Lateral Raise |
22kg
12x
26kg
10x
28kg
8x
28kg
6x
|
36 | 916 |
| 6 | French press |
35kg
12x
40kg
10x
45kg
8x
50kg
6x
|
36 | 1480 |
| 7 | Cable Pushdown |
60kg
12x
70kg
10x
80kg
8x
80kg
8x
|
38 | 2700 |
| 8 | Dumbbell Shrugs |
72kg
12x
80kg
10x
80kg
10x
80kg
10x
|
42 | 3264 |
| 9 | Leg raise machine |
12kg
12x
12kg
12x
12kg
12x
|
36 | 432 |
| 10 | Incline Crunches |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| Total | 432 | 18864 | ||
