January 31, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
50kg
15x
95kg
5x
95kg
5x
95kg
5x
95kg
5x
100kg
5x
|
40 | 3150 |
| 2 | Incline Bench Press |
70kg
5x
75kg
5x
75kg
5x
75kg
5x
75kg
5x
|
25 | 1850 |
| 3 | Dumbbell Flys |
18kg
10x
18kg
10x
18kg
10x
18kg
10x
|
40 | 720 |
| 4 | Straight Arm Pullover |
38kg
10x
38kg
10x
38kg
10x
38kg
10x
|
40 | 1520 |
| 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
10x
|
40 | 1600 |
| 7 | Concentration Curls |
15kg
12x
15kg
12x
15kg
12x
15kg
12x
|
48 | 720 |
| 8 | french press |
40kg
10x
40kg
10x
40kg
10x
40kg
9x
|
39 | 1560 |
| 9 | Triceps Pushdown |
30kg
10x
25kg
10x
25kg
10x
25kg
10x
|
40 | 1050 |
| 10 | Decline Crunches |
10kg
20x
10kg
20x
10kg
20x
10kg
20x
10kg
20x
|
100 | 1000 |
| Total | 492 | 15730 | ||
