September 17, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
6x
120kg
5x
130kg
3x
110kg
7x
100kg
8x
|
45 | 4660 |
| 2 | Dumbbell incline bench press |
62kg
8x
72kg
8x
72kg
7x
62kg
8x
62kg
8x
|
39 | 2568 |
| 3 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 4 | Barbell biceps curl |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 5 | Concentration curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 6 | Biceps machine |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
32 | 1600 |
| 7 | Power-Abs |
0kg
100x
|
100 | 0 |
| 8 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 9 | Pull-up |
100kg
10x
100kg
10x
|
20 | 2000 |
| Total | 422 | 16044 | ||
