December 3, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Shoulder Press |
70kg
4x
70kg
3x
60kg
7x
60kg
6x
|
20 | 1270 |
| 2 | EZ Bar Curls |
40kg
3x
35kg
4x
30kg
5x
|
12 | 410 |
| 3 | Italian raise |
11kg
10x
11kg
10x
11kg
10x
|
30 | 330 |
| 4 | Alternate Bicep Curl |
42kg
8x
42kg
8x
37kg
7x
|
23 | 931 |
| 5 | Dumbell Front Raise |
22kg
10x
32kg
8x
27kg
6x
|
24 | 638 |
| 6 | Dumbell Lateral Raises |
32kg
10x
27kg
5x
22kg
5x
27kg
10x
|
30 | 835 |
| 7 | Alternate Bicep Curl To Chest |
23.5kg
14x
21kg
12x
21kg
20x
|
46 | 1001 |
| 8 | Arnold Press |
32kg
8x
37kg
3x
32kg
4x
|
15 | 495 |
| 9 | Lying Bicep Cable Curl |
80kg
6x
80kg
3x
70kg
6x
|
15 | 1140 |
| Total | 215 | 7050 | ||
