August 1, 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 Shrugs |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
20x
|
60 | 1800 |
| 5 | Barbell Rear Delt Row |
30kg
10x
30kg
10x
30kg
10x
30kg
20x
30kg
20x
|
70 | 2100 |
| 6 | Dumbbell Lateral Raises |
8kg
20x
8kg
20x
8kg
20x
8kg
20x
8kg
20x
|
100 | 800 |
| 7 | Crunches |
82kg
10x
82kg
10x
82kg
10x
82kg
10x
82kg
10x
|
50 | 4100 |
| Total | 460 | 13000 | ||
Notes
6:37 - 7:20
Mayor's Gym
Good
