June 27, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Military Press |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1500 |
| 2 | Barbell Shrugs |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 3 | Barbell Rear Delt Row |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
20x
|
68 | 2040 |
| 4 | Barbell Upright Rows |
15kg
10x
16kg
10x
16kg
10x
16kg
10x
16kg
10x
|
50 | 790 |
| 5 | Face-pull |
20kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
20x
|
60 | 700 |
| 6 | Dumbbell Lateral Raises |
6kg
20x
6kg
20x
6kg
20x
6kg
20x
6kg
20x
6kg
10x
6kg
10x
6kg
10x
6kg
10x
6kg
10x
6kg
10x
6kg
10x
6kg
10x
6kg
10x
6kg
10x
|
200 | 1200 |
| 7 | Triceps Pushdown with Rope |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
10kg
15x
|
75 | 750 |
| 8 | Alternate Hammer Curl |
3kg
20x
3kg
20x
3kg
10x
3kg
10x
3kg
10x
3kg
10x
3kg
15x
3kg
15x
3kg
20x
3kg
20x
|
150 | 450 |
| 9 | Cable Crossover |
13kg
15x
13kg
15x
13kg
15x
13kg
15x
13kg
20x
|
80 | 1040 |
| Total | 833 | 11470 | ||
Notes
Starling Hotel Fitness, Geneva
