January 14, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Back Presses |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
40 | 1600 |
| 2 | Dumbbell Lateral Raises |
8kg
10x
8kg
10x
8kg
10x
8kg
10x
|
40 | 320 |
| 3 | Dumbbell Raise |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
|
40 | 480 |
| 4 | Reverse Grip Bent Over Rows |
65kg
10x
65kg
10x
65kg
10x
65kg
10x
|
40 | 2600 |
| 5 | Wide Grip Lat Pulldown |
45kg
10x
45kg
10x
50kg
10x
50kg
10x
|
40 | 1900 |
| 6 | Barbell Upright Rows |
32kg
10x
32kg
10x
32kg
10x
32kg
10x
|
40 | 1280 |
| 7 | Side Bend |
24kg
20x
32kg
20x
32kg
20x
32kg
20x
|
80 | 2400 |
| 8 | Decline Crunches |
10kg
20x
10kg
20x
10kg
20x
10kg
20x
10kg
20x
|
100 | 1000 |
| 9 | Pull-Ups |
0kg
20x
0kg
15x
0kg
10x
|
45 | 0 |
| 10 | Hyperextensions |
10kg
20x
10kg
20x
10kg
20x
10kg
20x
|
80 | 800 |
| Total | 545 | 12380 | ||
