June 15, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Rear Delt Fly Machine |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
20x
|
80 | 1600 |
| 2 | Barbell Upright Rows |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
20x
|
80 | 1600 |
| 3 | Military Press |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| 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
20x
|
100 | 3000 |
| 6 | Dumbbell Lateral Raises |
8kg
15x
8kg
15x
8kg
20x
8kg
20x
8kg
20x
8kg
20x
|
110 | 880 |
| 7 | Leg Raises |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
50 | 4000 |
| 8 | Push Up With Feet on Exercise Ball |
80kg
20x
|
20 | 1600 |
| Total | 600 | 16880 | ||
Notes
6:32 - 7:27
Mayor's Gym
Good feeling & pump
