July 10, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell Upright Rows |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 2 | Rear Delt Fly Machine |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 3 | Military Press |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| 4 | Barbell Rear Delt Row |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
20x
|
60 | 1800 |
| 5 | Push Up With Feet on Exercise Ball |
80kg
10x
80kg
10x
|
20 | 1600 |
| 6 | Dumbbell Lateral Raises |
8kg
10x
8kg
10x
8kg
10x
10kg
10x
10kg
20x
|
60 | 540 |
| 7 | Straight Arm Pushdown |
21kg
10x
17kg
20x
18kg
20x
17kg
20x
18kg
20x
|
90 | 1610 |
| 8 | Crunches |
80kg
10x
80kg
10x
80kg
10x
|
30 | 2400 |
| Total | 420 | 11150 | ||
Notes
14:09 - 15:07
Mayor's Gym
Good feeling & pump
