August 6, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
15kg
10x
20kg
10x
20kg
10x
|
30 | 550 |
| 2 | Close Grip Front Lat Pulldown |
45kg
10x
50kg
10x
50kg
10x
|
30 | 1450 |
| 3 | Seated Barbell Shoulder Press |
1kg
10x
1kg
10x
5kg
8x
|
28 | 60 |
| 4 | Barbell biceps curl |
10kg
10x
15kg
10x
|
20 | 250 |
| 5 | Triceps Pushdown |
45kg
10x
50kg
10x
|
20 | 950 |
| 6 | Squats |
5kg
10x
10kg
10x
10kg
10x
|
30 | 250 |
| 7 | Lying leg curl |
15kg
10x
20kg
10x
|
20 | 350 |
| 8 | Smith Standing Calf Raise |
10kg
10x
20kg
10x
20kg
10x
|
30 | 500 |
| 9 | Crunches |
1kg
18x
1kg
30x
1kg
26x
|
74 | 74 |
| Total | 282 | 4434 | ||
