January 3, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
50kg
10x
80kg
10x
80kg
9x
80kg
9x
|
38 | 2740 |
| 2 | Incline Bench Press |
55kg
8x
55kg
8x
55kg
8x
55kg
10x
|
34 | 1870 |
| 3 | Dumbbell Flys |
15kg
10x
15kg
10x
15kg
10x
15kg
10x
|
40 | 600 |
| 4 | Straight Arm Pullover |
32kg
10x
32kg
10x
32kg
10x
32kg
10x
|
40 | 1280 |
| 5 | Side Bend |
24kg
30x
24kg
30x
24kg
30x
24kg
30x
|
120 | 2880 |
| 6 | Close Grip Standing Bicep Curls |
32kg
12x
32kg
12x
32kg
12x
32kg
12x
|
48 | 1536 |
| 7 | Concentration Curls |
12kg
24x
12kg
24x
12kg
24x
12kg
24x
|
96 | 1152 |
| 8 | french press |
32kg
10x
32kg
10x
32kg
10x
32kg
10x
|
40 | 1280 |
| 9 | Triceps Pushdown |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
|
48 | 960 |
| 10 | Decline Crunches |
0kg
20x
0kg
20x
0kg
20x
0kg
20x
0kg
20x
|
100 | 0 |
| Total | 604 | 14298 | ||
