June 9, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell Upright Rows |
20kg
20x
20kg
20x
20kg
10x
20kg
10x
20kg
20x
|
80 | 1600 |
| 2 | Rear Delt Fly Machine |
20kg
20x
20kg
20x
20kg
10x
20kg
10x
20kg
20x
|
80 | 1600 |
| 3 | Military Press |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
60 | 1800 |
| 4 | Barbell Shrugs |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 5 | Barbell Rear Delt Row |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
25x
|
105 | 3150 |
| 6 | Dumbbell Lateral Raises |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
20x
5kg
30x
|
90 | 750 |
| 7 | Ab Rollout on Knees |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
20x
|
60 | 4800 |
| Total | 575 | 16700 | ||
Notes
6:36 - 7:27
Mayor's Gym
Good feeling & pump
