October 19, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Chin-Ups |
93kg
8x
93kg
4x
93kg
4x
|
16 | 1488 |
| 2 | Cable lat pulldown |
79kg
5x
73kg
7x
73kg
6x
73kg
5x
|
23 | 1709 |
| 3 | Rear Deltoid Row |
20kg
30x
20kg
30x
20kg
40x
|
100 | 2000 |
| 4 | 10 min abs youtube | 0 | 0 | |
| 5 | Triceps Pushdown with Rope |
36kg
3x
32kg
5x
36kg
7x
36kg
6x
32kg
6x
32kg
10x
32kg
7x
32kg
5x
|
49 | 1632 |
| 6 | Seated Cable Rows |
79kg
8x
73kg
7x
73kg
8x
73kg
7x
|
30 | 2238 |
| 7 | Chest machine |
73kg
7x
73kg
5x
68kg
5x
64kg
5x
|
22 | 1536 |
| 8 | Alternate Bicep Curl |
20kg
10x
20kg
4x
17.5kg
5x
15kg
5x
|
24 | 442.5 |
| 9 | Alternate Bicep Curl | 0 | 0 | |
| Total | 264 | 11045.5 | ||
