April 4, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Military Press |
30kg
12x
30kg
12x
30kg
15x
30kg
15x
30kg
20x
|
74 | 2220 |
| 2 | Barbell Shrugs |
30kg
15x
30kg
15x
30kg
15x
30kg
20x
30kg
20x
|
85 | 2550 |
| 3 | Barbell Rear Delt Row |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 4 | Barbell Upright Rows |
20kg
15x
20kg
15x
20kg
15x
20kg
20x
20kg
20x
|
85 | 1700 |
| 5 | Rear Delt Fly Machine |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
20x
|
68 | 1360 |
| 6 | Bent Over Rear Delt Row With Head On Bench |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
20x
|
60 | 600 |
| 7 | Dumbbell Lateral Raises |
10kg
15x
10kg
15x
10kg
15x
10kg
20x
10kg
20x
|
85 | 850 |
| 8 | Cable Crossover |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
20x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
128 | 1960 |
| 9 | Crunches |
82kg
10x
82kg
10x
82kg
10x
82kg
10x
82kg
10x
|
50 | 4100 |
| Total | 735 | 18340 | ||
Notes
6:33 - 7:44
Mayor's Gym
Good feeling & pump
