November 14, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Shoulder Press |
60kg
6x
70kg
1x
60kg
2x
60kg
3x
55kg
3x
50kg
5x
|
20 | 1145 |
| 2 | Tricep Dips |
93kg
10x
108kg
10x
108kg
10x
108kg
7x
93kg
9x
|
46 | 4683 |
| 3 | Italian raise |
11kg
16x
11kg
16x
11kg
16x
|
48 | 528 |
| 4 | Low Triceps Extension |
35kg
3x
30kg
4x
35kg
1x
30kg
1x
|
9 | 290 |
| 5 | Dumbell Lateral Raises |
11kg
10x
11kg
10x
8.5kg
10x
|
30 | 305 |
| 6 | Dumbell Front Raise |
11kg
10x
11kg
10x
8.5kg
10x
|
30 | 305 |
| 7 | Triceps Pushdown with V Bar |
70kg
6x
70kg
4x
65kg
4x
|
14 | 960 |
| 8 | Arnold Press |
22kg
10x
27kg
5x
22kg
6x
|
21 | 487 |
| Total | 218 | 8703 | ||
