January 10, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
6x
110kg
6x
120kg
6x
110kg
6x
110kg
4x
100kg
6x
100kg
6x
|
48 | 4920 |
| 2 | Dumbbell incline bench press |
62kg
8x
80kg
8x
80kg
7x
72kg
7x
62kg
8x
|
38 | 2696 |
| 3 | Incline dumbbell fly |
38kg
8x
|
8 | 304 |
| 4 | Chest machine |
50kg
8x
65kg
8x
70kg
8x
70kg
8x
|
32 | 2040 |
| 5 | Barbell biceps curl |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 6 | Concentration curl |
16kg
16x
16kg
16x
16kg
16x
16kg
16x
|
64 | 1024 |
| 7 | Biceps machine |
40kg
8x
50kg
8x
50kg
8x
40kg
8x
|
32 | 1440 |
| 8 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 9 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 404 | 13704 | ||
