April 28, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Zottman Curl |
30kg
10x
30kg
7x
30kg
4x
30kg
3x
|
24 | 720 |
| 2 | Alternate Bicep Curl To Chest |
15kg
12x
15kg
14x
15kg
12x
15kg
14x
|
52 | 780 |
| 3 | Concentration Curls |
15kg
12x
15kg
8x
15kg
12x
15kg
9x
|
41 | 615 |
| 4 | Alternate Hammer Curl |
15kg
10x
15kg
6x
15kg
12x
15kg
9x
|
37 | 555 |
| 5 | Push-Ups |
53kg
30x
53kg
25x
53kg
15x
|
70 | 3710 |
| 6 | Seated Triceps Press |
15kg
10x
15kg
10x
15kg
12x
|
32 | 480 |
| 7 | Rear Deltoid Row |
15kg
60x
15kg
60x
15kg
60x
|
180 | 2700 |
| 8 | 10 min abs youtube | 0 | 0 | |
| Total | 436 | 9560 | ||
Notes
Push up weight = body weight - 40 kg
10 min abs level 3 attempt
