October 20, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
60kg
10x
90kg
10x
100kg
5x
100kg
5x
100kg
5x
100kg
5x
100kg
5x
90kg
9x
90kg
6x
|
60 | 5350 |
| 2 | Dumbbell incline bench press |
55kg
10x
55kg
10x
55kg
10x
50kg
10x
50kg
10x
55kg
10x
|
60 | 3200 |
| 3 | Chest machine |
70kg
10x
75kg
10x
75kg
10x
80kg
10x
80kg
10x
75kg
10x
|
60 | 4550 |
| 4 | Seated Barbell Shoulder Press |
20kg
10x
40kg
10x
40kg
10x
40kg
9x
40kg
8x
40kg
7x
40kg
6x
|
60 | 2200 |
| Total | 240 | 15300 | ||
Notes
75 min
