August 16, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Rear Delt Fly Machine |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
20x
|
60 | 1500 |
| 2 | Smith Machine Behind Neck Press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
40 | 1600 |
| 3 | Smith Machine Shrugs |
40kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
20x
|
80 | 3200 |
| 4 | Barbell Upright Rows |
30kg
8x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
48 | 1440 |
| 5 | Barbell Rear Delt Row |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
20x
|
60 | 1800 |
| 6 | Deadlift |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
20x
|
60 | 1800 |
| 7 | Cable Crossover |
7kg
10x
8kg
10x
7kg
10x
8kg
10x
7kg
10x
8kg
10x
7kg
10x
8kg
10x
7kg
20x
8kg
20x
|
120 | 900 |
| 8 | Dumbbell Lateral Raises |
10kg
10x
8kg
20x
8kg
20x
8kg
20x
8kg
20x
|
90 | 740 |
| Total | 558 | 12980 | ||
Notes
6:17 - 7:05
Mayor's Gym
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