May 21, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell Upright Rows |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
20x
|
80 | 1600 |
| 2 | Military Press |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
60 | 1800 |
| 3 | Barbell Shrugs |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 4 | Barbell Rear Delt Row |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 5 | Rear Delt Fly Machine |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
20x
|
68 | 1360 |
| 6 | Dumbbell Lateral Raises |
8kg
10x
8kg
10x
8kg
10x
8kg
10x
8kg
20x
|
60 | 480 |
| 7 | Straight Arm Pushdown |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 8 | Dumbbell Bench Press |
25kg
12x
25kg
12x
25kg
12x
25kg
12x
20kg
20x
|
68 | 1600 |
| Total | 596 | 15240 | ||
Notes
13:06 - 14:13
Mayor's Gym
Great feeling & pump
