July 30, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
| 2 | Close Grip Front Lat Pulldown |
40kg
10x
45kg
10x
45kg
10x
|
30 | 1300 |
| 3 | Seated Barbell Shoulder Press |
1kg
10x
1kg
10x
1kg
10x
|
30 | 30 |
| 4 | Barbell biceps curl |
10kg
10x
10kg
10x
|
20 | 200 |
| 5 | Triceps Pushdown |
35kg
10x
40kg
10x
|
20 | 750 |
| 6 | Squats |
5kg
10x
5kg
10x
10kg
10x
|
30 | 200 |
| 7 | Lying leg curl |
15kg
10x
15kg
10x
|
20 | 300 |
| 8 | Smith Standing Calf Raise |
1kg
10x
1kg
10x
1kg
10x
|
30 | 30 |
| 9 | Crunches |
1kg
10x
1kg
10x
5kg
10x
|
30 | 70 |
| 10 | Incline Crunches |
5kg
15x
5kg
10x
4kg
10x
|
35 | 165 |
| Total | 275 | 3495 | ||
