February 5, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Back Presses |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| 2 | Dumbbell Lateral Raises |
8kg
15x
8kg
15x
8kg
15x
|
45 | 360 |
| 3 | Dumbbell Raise |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
| 4 | Reverse Grip Bent Over Rows |
70kg
10x
70kg
10x
70kg
10x
|
30 | 2100 |
| 5 | Wide Grip Lat Pulldown |
50kg
10x
50kg
10x
50kg
10x
|
30 | 1500 |
| 6 | Barbell Upright Rows |
32kg
10x
32kg
10x
32kg
10x
|
30 | 960 |
| 7 | Side Bend |
32kg
20x
32kg
20x
32kg
20x
32kg
20x
|
80 | 2560 |
| 8 | Decline Crunches |
10kg
20x
10kg
20x
10kg
20x
10kg
20x
10kg
20x
|
100 | 1000 |
| 9 | Pull-Ups |
0kg
20x
0kg
15x
|
35 | 0 |
| 10 | Hyperextensions |
10kg
20x
10kg
20x
10kg
20x
10kg
20x
|
80 | 800 |
| 11 | Bench Press |
50kg
25x
|
25 | 1250 |
| Total | 515 | 12090 | ||
