November 22, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
6x
90kg
4x
80kg
8x
70kg
8x
|
42 | 3000 |
| 2 | Smith Shoulder Press |
35kg
8x
40kg
8x
50kg
8x
45kg
8x
40kg
8x
35kg
8x
|
48 | 1960 |
| 3 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
40 | 1080 |
| 4 | Close-grip bench press |
50kg
8x
80kg
8x
90kg
6x
90kg
6x
100kg
2x
110kg
2x
80kg
8x
|
40 | 3180 |
| 5 | French press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 6 | Cable Pushdown |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
|
32 | 2160 |
| 7 | Ab crunch machine |
50kg
50x
|
50 | 2500 |
| Total | 284 | 15160 | ||
