September 3, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
8x
120kg
6x
130kg
3x
140kg
1x
110kg
6x
110kg
6x
|
46 | 4890 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
62kg
8x
62kg
8x
62kg
8x
|
40 | 2480 |
| 3 | Incline dumbbell fly |
42kg
8x
42kg
8x
42kg
8x
42kg
8x
42kg
8x
|
40 | 1680 |
| 4 | Sitting dumbbell curl |
21kg
16x
21kg
16x
21kg
16x
21kg
16x
|
64 | 1344 |
| 5 | Concentration curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 6 | Biceps machine |
50kg
10x
50kg
10x
50kg
8x
50kg
8x
|
36 | 1800 |
| 7 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 8 | Power-Abs |
0kg
100x
|
100 | 0 |
| 9 | Pull-up |
100kg
12x
100kg
8x
|
20 | 2000 |
| Total | 460 | 15410 | ||
