October 10, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
10x
20kg
10x
20kg
10x
|
30 | 600 |
| 2 | Close Grip Front Lat Pulldown |
50kg
10x
55kg
10x
55kg
10x
|
30 | 1600 |
| 3 | Seated Barbell Shoulder Press |
1kg
10x
1kg
10x
5kg
10x
|
30 | 70 |
| 4 | Barbell biceps curl |
10kg
10x
15kg
10x
|
20 | 250 |
| 5 | Triceps Pushdown |
55kg
10x
55kg
10x
|
20 | 1100 |
| 6 | Squats |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
| 7 | Lying leg curl |
20kg
10x
20kg
10x
|
20 | 400 |
| 8 | Smith Standing Calf Raise |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 9 | Crunches |
1kg
0x
1kg
0x
1kg
0x
|
0 | 0 |
| Total | 210 | 5220 | ||
