May 18, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
20x
|
60 | 2400 |
| 2 | Wide Grip Lat Pulldown |
40kg
12x
40kg
12x
40kg
12x
40kg
20x
40kg
20x
|
76 | 3040 |
| 3 | Seated Cable Rows |
40kg
12x
40kg
12x
40kg
12x
40kg
20x
40kg
20x
|
76 | 3040 |
| 4 | Barbell Rear Delt Row |
30kg
15x
30kg
15x
30kg
15x
30kg
20x
30kg
20x
|
85 | 2550 |
| 5 | Deadlift |
30kg
15x
30kg
15x
30kg
15x
30kg
20x
30kg
20x
|
85 | 2550 |
| 6 | Straight Arm Pushdown |
21kg
15x
21kg
15x
21kg
15x
21kg
15x
21kg
20x
|
80 | 1680 |
| 7 | Hyperextensions |
80kg
15x
80kg
15x
80kg
15x
80kg
20x
80kg
20x
|
85 | 6800 |
| 8 | Cable Crossover |
15kg
20x
15kg
20x
|
40 | 600 |
| 9 | Crunches |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
20x
|
60 | 4800 |
| 10 | Push Up With Feet on Exercise Ball |
80kg
20x
|
20 | 1600 |
| Total | 667 | 29060 | ||
Notes
7:31 - 8:38
Mayor's Gym
Great feeling & pump
