December 31, 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
40kg
12x
40kg
12x
40kg
12x
50kg
20x
|
68 | 2920 |
| 3 | Seated Cable Rows |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
50kg
20x
|
68 | 2920 |
| 4 | Smith Machine Dead Lifts |
33kg
12x
33kg
12x
33kg
12x
33kg
12x
33kg
20x
|
68 | 2244 |
| 5 | Rear Deltoid Row |
25kg
12x
25kg
12x
25kg
12x
25kg
12x
25kg
12x
25kg
12x
25kg
12x
25kg
12x
25kg
20x
25kg
20x
|
136 | 3400 |
| 6 | Ab Rollout on Knees |
85kg
10x
85kg
10x
85kg
10x
85kg
10x
85kg
20x
|
60 | 5100 |
| 7 | Straight Arm Pushdown |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
20x
|
68 | 2720 |
| Total | 528 | 21704 | ||
Notes
6:32 - 7:10
Mayor's Gym
Great feeling & pump
