October 1, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
8x
120kg
6x
130kg
3x
130kg
3x
110kg
6x
100kg
8x
|
50 | 5280 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
62kg
8x
62kg
8x
62kg
8x
|
40 | 2480 |
| 3 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 4 | Sitting dumbbell curl |
21kg
16x
21kg
16x
21kg
16x
21kg
16x
|
64 | 1344 |
| 5 | Cable Concentration Curl |
30kg
16x
30kg
16x
30kg
16x
30kg
16x
|
64 | 1920 |
| 6 | Biceps machine |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
32 | 1600 |
| 7 | Pull-up |
100kg
10x
|
10 | 1000 |
| Total | 300 | 16344 | ||
