August 16, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Seated Barbell Shoulder Press |
40kg
8x
50kg
8x
60kg
5x
50kg
8x
50kg
8x
|
37 | 1820 |
| 2 | Cable One Arm Lateral Raise |
20kg
16x
20kg
16x
20kg
16x
20kg
16x
|
64 | 1280 |
| 3 | Dumbbell reverse fly |
22kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 824 |
| 4 | Seated Dumbbell Shoulder Press |
42kg
8x
42kg
8x
42kg
8x
|
24 | 1008 |
| 5 | Close-grip bench press |
50kg
8x
80kg
8x
90kg
8x
100kg
5x
90kg
8x
80kg
8x
|
45 | 3620 |
| 6 | French press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 7 | Cable Pushdown |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
|
32 | 2160 |
| 8 | Pull-up |
99kg
15x
99kg
6x
|
21 | 2079 |
| 9 | Incline Crunches |
0kg
50x
|
50 | 0 |
| Total | 337 | 14071 | ||
