December 23, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | EZ Bar Curls |
40kg
7x
40kg
4x
35kg
5x
35kg
5x
|
21 | 790 |
| 2 | Alternate Bicep Curl |
20kg
8x
20kg
10x
20kg
8x
17.5kg
14x
17.5kg
12x
|
52 | 975 |
| 3 | French press |
50kg
6x
45kg
7x
41kg
8x
36kg
7x
36kg
12x
36kg
8x
|
48 | 1915 |
| 4 | Alternate Bicep Curl To Chest |
17.5kg
16x
20kg
14x
20kg
14x
|
44 | 840 |
| 5 | Ab Rollout | 0 | 0 | |
| 6 | Ab crunch set | 0 | 0 | |
| 7 | Dumbell French Twist |
30kg
5x
25kg
6x
25kg
4x
20kg
5x
|
20 | 500 |
| 8 | Lying cable curls |
73kg
5x
68kg
4x
64kg
6x
59kg
6x
54kg
4x
50kg
7x
|
32 | 1941 |
| 9 | Bench Dips |
1kg
20x
1kg
20x
1kg
20x
|
60 | 60 |
| 10 | Zottman Curl |
30kg
9x
30kg
4x
25kg
6x
20kg
5x
|
24 | 640 |
| Total | 301 | 7661 | ||
