October 22, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Shoulder Press |
40kg
10x
60kg
5x
60kg
4x
60kg
3x
55kg
6x
55kg
4x
55kg
5x
|
37 | 1945 |
| 2 | EZ Bar Curls |
45kg
4x
40kg
5x
40kg
4x
30kg
6x
35kg
5x
|
24 | 895 |
| 3 | Italian raise |
8.5kg
8x
8.5kg
10x
8.5kg
9x
|
27 | 229.5 |
| 4 | Zottman Curl |
42kg
3x
37kg
4x
32kg
6x
32kg
5x
|
18 | 626 |
| 5 | Dumbbell Front Raises (Dumbbells) |
22kg
7x
22kg
10x
22kg
10x
|
27 | 594 |
| 6 | Dumbell Lateral Raises |
17kg
10x
17kg
10x
17kg
10x
|
30 | 510 |
| 7 | Alternate Bicep Curl |
21kg
10x
21kg
6x
18.5kg
10x
18.5kg
10x
|
36 | 706 |
| 8 | Arnold Press |
27kg
5x
27kg
4x
22kg
4x
|
13 | 331 |
| 9 | 10 min abs youtube | 0 | 0 | |
| Total | 212 | 5836.5 | ||
