December 1, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | One Arm Shoulder Press |
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
18kg
10x
|
100 | 1800 |
| 2 | Cable Lateral Raises |
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
5kg
10x
10kg
20x
|
100 | 600 |
| 3 | Barbell Upright Rows |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
20x
20kg
20x
|
100 | 2000 |
| 4 | Barbell Behind Neck Press |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 5 | Cable Crossover |
15kg
10x
15kg
10x
20kg
10x
20kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
15kg
20x
15kg
20x
|
120 | 2300 |
| 6 | Push Up With Feet on Exercise Ball |
85kg
12x
85kg
12x
85kg
12x
85kg
12x
85kg
20x
|
68 | 5780 |
| 7 | Ab Rollout on Knees |
85kg
10x
85kg
10x
85kg
10x
85kg
10x
85kg
10x
|
50 | 4250 |
| Total | 588 | 17730 | ||
Notes
18:06 - 19:03
Mayor's Gym
Great feeling & pump
