January 11, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
80kg
10x
80kg
10x
80kg
8x
|
28 | 2240 |
| 2 | Incline Bench Press |
60kg
10x
60kg
9x
60kg
8x
|
27 | 1620 |
| 3 | Dumbbell Flys |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
| 4 | Straight Arm Pullover |
32kg
10x
32kg
10x
32kg
10x
|
30 | 960 |
| 5 | Side Bend |
24kg
20x
24kg
20x
24kg
20x
|
60 | 1440 |
| 6 | Close Grip Standing Bicep Curls |
32kg
12x
32kg
12x
32kg
10x
|
34 | 1088 |
| 7 | Concentration Curls |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
| 8 | french press |
32kg
12x
32kg
10x
32kg
10x
|
32 | 1024 |
| 9 | Triceps Pushdown |
25kg
10x
20kg
12x
20kg
12x
|
34 | 730 |
| 10 | Decline Crunches |
0kg
20x
0kg
20x
0kg
20x
0kg
20x
0kg
20x
|
100 | 0 |
| Total | 405 | 10002 | ||
