August 10, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Rear Delt Fly Machine |
25kg
12x
25kg
12x
25kg
12x
25kg
12x
25kg
12x
|
60 | 1500 |
| 2 | Upright Row |
15kg
12x
15kg
12x
15kg
12x
15kg
12x
15kg
12x
|
60 | 900 |
| 3 | Smith Machine Shrugs |
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
20x
|
60 | 900 |
| 4 | Barbell Rear Delt Row |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
20x
|
68 | 1360 |
| 5 | One Arm Shoulder Press |
5kg
12x
5kg
12x
5kg
12x
5kg
12x
5kg
12x
5kg
12x
5kg
12x
5kg
12x
5kg
20x
5kg
20x
|
136 | 680 |
| 6 | Dumbbell Lateral Raises |
8kg
10x
8kg
10x
8kg
10x
8kg
10x
8kg
20x
|
60 | 480 |
| 7 | Alternate Hammer Curl |
4kg
10x
4kg
10x
4kg
10x
4kg
10x
4kg
10x
4kg
10x
4kg
10x
4kg
10x
4kg
20x
4kg
20x
|
120 | 480 |
| Total | 564 | 6300 | ||
Notes
6:39 - 7:21
Mayor's Gym
3
