July 20, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Power jerk |
50kg
6x
60kg
6x
70kg
4x
80kg
2x
80kg
2x
80kg
2x
|
22 | 1420 |
| 2 | Seated Dumbbell Shoulder Press |
38kg
8x
42kg
8x
42kg
8x
42kg
8x
|
32 | 1312 |
| 3 | Dumbbell reverse fly |
22kg
8x
22kg
8x
22kg
8x
22kg
8x
|
32 | 704 |
| 4 | Close-grip bench press |
50kg
8x
70kg
8x
80kg
6x
90kg
6x
90kg
6x
80kg
6x
|
40 | 3000 |
| 5 | French press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 6 | Cable Pushdown |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
|
32 | 2160 |
| 7 | Dumbbell Lateral Raise |
20kg
8x
20kg
8x
20kg
8x
20kg
8x
|
32 | 640 |
| 8 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 9 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 372 | 10516 | ||
