July 11, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
6x
110kg
6x
120kg
4x
130kg
1x
140kg
1x
120kg
4x
110kg
6x
100kg
8x
|
44 | 4590 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
62kg
8x
62kg
8x
62kg
8x
|
40 | 2480 |
| 3 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 4 | Sitting dumbbell curl |
16kg
16x
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
80 | 1472 |
| 5 | Cable Concentration Curl |
25kg
16x
25kg
16x
25kg
16x
30kg
16x
|
64 | 1680 |
| 6 | 21 |
30kg
21x
30kg
21x
|
42 | 1260 |
| 7 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 8 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 460 | 14202 | ||
