July 26, 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 |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
20x
|
60 | 1800 |
| 4 | Barbell Rear Delt Row |
30kg
10x
30kg
10x
30kg
10x
30kg
20x
30kg
20x
|
70 | 2100 |
| 5 | Dumbbell Lateral Raises |
8kg
10x
8kg
10x
8kg
10x
8kg
10x
8kg
20x
|
60 | 480 |
| 6 | Cable Crossover |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
20x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
110 | 4000 |
| 7 | Straight Arm Pushdown |
21kg
10x
21kg
10x
21kg
10x
21kg
10x
21kg
20x
|
60 | 1260 |
| 8 | Abdominal 4 Point Drawing In |
1kg
5x
1kg
5x
1kg
5x
1kg
5x
1kg
5x
1kg
5x
|
30 | 30 |
| Total | 510 | 12070 | ||
Notes
6:45 - 7:44
Mayor's Gym
Good feeling & pump
