December 2, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 2 | Wide Grip Lat Pulldown |
40kg
12x
50kg
12x
50kg
10x
50kg
10x
40kg
15x
|
59 | 2680 |
| 3 | Seated Cable Rows |
35kg
12x
35kg
12x
35kg
12x
35kg
12x
50kg
15x
|
63 | 2430 |
| 4 | T-Bar Row |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
|
50 | 1250 |
| 5 | Smith Machine Dead Lifts |
33kg
12x
33kg
12x
33kg
12x
33kg
12x
33kg
12x
|
60 | 1980 |
| 6 | Rear Deltoid Row |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
20x
20kg
20x
|
148 | 2960 |
| 7 | Straight Arm Pushdown |
20kg
12x
30kg
12x
40kg
12x
40kg
12x
40kg
15x
|
63 | 2160 |
| 8 | Back Extension on Stability Ball |
85kg
12x
85kg
12x
85kg
12x
85kg
12x
85kg
12x
|
60 | 5100 |
| Total | 563 | 20960 | ||
Notes
6:36 - 7:18
Mayor's Gym
Great feeling & pump
