January 15, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
50kg
10x
90kg
5x
90kg
5x
90kg
5x
90kg
5x
90kg
5x
|
35 | 2750 |
| 2 | Incline Bench Press |
70kg
5x
70kg
5x
70kg
5x
70kg
5x
70kg
5x
|
25 | 1750 |
| 3 | Dumbbell Flys |
17kg
10x
17kg
10x
17kg
10x
17kg
10x
|
40 | 680 |
| 4 | Straight Arm Pullover |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
40 | 1600 |
| 5 | Side Bend |
32kg
20x
32kg
20x
32kg
20x
32kg
20x
|
80 | 2560 |
| 6 | Close Grip Standing Bicep Curls |
40kg
10x
40kg
10x
40kg
10x
40kg
0x
|
30 | 1200 |
| 7 | Concentration Curls |
22kg
10x
22kg
10x
22kg
10x
22kg
0x
|
30 | 660 |
| 8 | french press |
40kg
10x
40kg
10x
40kg
10x
40kg
9x
|
39 | 1560 |
| 9 | Triceps Pushdown |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
|
40 | 1000 |
| 10 | Decline Crunches |
10kg
20x
10kg
20x
10kg
20x
10kg
20x
10kg
20x
|
100 | 1000 |
| Total | 459 | 14760 | ||
