January 13, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
7x
120kg
5x
130kg
3x
120kg
5x
110kg
6x
100kg
6x
|
48 | 5060 |
| 2 | Dumbbell incline bench press |
62kg
8x
72kg
7x
72kg
7x
62kg
8x
62kg
7x
|
37 | 2434 |
| 3 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
60kg
8x
|
40 | 2640 |
| 4 | Sitting dumbbell curl |
19kg
16x
21kg
16x
21kg
16x
21kg
16x
|
64 | 1312 |
| 5 | Concentration curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 6 | Biceps machine |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
32 | 1600 |
| 7 | Pull-up |
100kg
10x
100kg
10x
|
20 | 2000 |
| 8 | Power-Abs |
0kg
100x
|
100 | 0 |
| 9 | Incline Crunches |
0kg
30x
|
30 | 0 |
| Total | 435 | 16262 | ||
