July 3, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Rear Delt Fly Machine |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| 2 | Barbell Upright Rows |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| 3 | Military Press |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| 4 | Barbell Rear Delt Row |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| 5 | Barbell Shrugs |
20kg
20x
20kg
20x
20kg
20x
20kg
20x
20kg
20x
|
100 | 2000 |
| 6 | Dumbbell Lateral Raises |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
10kg
20x
|
80 | 800 |
| 7 | Cable Crossover |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
20x
10kg
20x
|
120 | 1200 |
| 8 | Leg Extensions |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
20x
|
60 | 1800 |
| 9 | Ab Rollout on Knees |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
50 | 4000 |
| 10 | Push-Ups |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
50 | 4000 |
| Total | 700 | 18600 | ||
Notes
13:18 - 14:26
Mayor's Gym
Good feeling & pump
