December 28, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
8x
110kg
6x
130kg
6x
130kg
6x
130kg
6x
|
32 | 3640 |
| 2 | Seated Dumbbell Shoulder Press |
32kg
8x
42kg
8x
42kg
8x
42kg
8x
42kg
8x
|
40 | 1600 |
| 3 | Dumbbell Lateral Raise |
22kg
8x
22kg
8x
22kg
8x
22kg
8x
|
32 | 704 |
| 4 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 5 | Pull-up |
100kg
10x
115kg
8x
125kg
5x
135kg
3x
100kg
12x
|
38 | 4150 |
| 6 | Seated Pulley Row |
65kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3080 |
| 7 | Cable Pushdown |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 8 | Ab crunch machine |
50kg
40x
|
40 | 2000 |
| 9 | Incline Crunches |
0kg
30x
|
30 | 0 |
| Total | 324 | 18758 | ||
