January 28, 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
12x
8kg
12x
8kg
12x
8kg
12x
|
48 | 384 |
| 3 | Dumbbell Raise |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
|
40 | 480 |
| 4 | Reverse Grip Bent Over Rows |
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
40 | 2800 |
| 5 | Wide Grip Lat Pulldown |
50kg
10x
50kg
10x
50kg
10x
50kg
9x
|
39 | 1950 |
| 6 | Barbell Upright Rows |
31kg
10x
31kg
10x
31kg
10x
31kg
10x
|
40 | 1240 |
| 7 | Side Bend |
32kg
10x
32kg
10x
32kg
10x
32kg
10x
|
40 | 1280 |
| 8 | Decline Crunches |
10kg
20x
10kg
20x
10kg
20x
10kg
20x
10kg
20x
|
100 | 1000 |
| 9 | Pull-Ups | 0 | 0 | |
| 10 | Hyperextensions |
10kg
20x
10kg
20x
10kg
20x
10kg
20x
|
80 | 800 |
| Total | 467 | 11534 | ||
