October 3, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
8x
110kg
8x
110kg
6x
100kg
8x
80kg
8x
|
54 | 5300 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
72kg
12x
72kg
8x
72kg
8x
|
44 | 3008 |
| 3 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 4 | Barbell biceps curl |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 5 | Concentration curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 6 | 21 |
45kg
21x
45kg
21x
|
42 | 1890 |
| 7 | Leg raise machine |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
| 8 | Pull-up |
99kg
18x
99kg
2x
|
20 | 1980 |
| Total | 326 | 17754 | ||
