September 13, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
7x
80kg
6x
90kg
5x
90kg
6x
80kg
6x
70kg
8x
|
46 | 3400 |
| 2 | Seated Dumbbell Shoulder Press |
38kg
8x
42kg
8x
42kg
8x
42kg
8x
|
32 | 1312 |
| 3 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 4 | Close-grip bench press |
50kg
8x
80kg
6x
90kg
4x
100kg
3x
110kg
1x
115kg
1x
90kg
7x
80kg
8x
|
38 | 3035 |
| 5 | French press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 6 | Cable Pushdown |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
|
32 | 2160 |
| 7 | Pull-up |
100kg
17x
100kg
5x
|
22 | 2200 |
| Total | 234 | 14251 | ||
