January 17, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
6x
80kg
6x
80kg
6x
80kg
6x
|
40 | 2880 |
| 2 | Seated Dumbbell Shoulder Press |
42kg
8x
42kg
8x
42kg
8x
42kg
8x
42kg
8x
|
40 | 1680 |
| 3 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 4 | Close-grip bench press |
50kg
8x
80kg
8x
80kg
8x
80kg
6x
80kg
6x
80kg
6x
|
42 | 3120 |
| 5 | French press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 6 | Cable Pushdown |
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
32 | 1920 |
| 7 | Pull-up |
100kg
14x
100kg
6x
|
20 | 2000 |
| 8 | Incline Crunches |
0kg
30x
|
30 | 0 |
| 9 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 368 | 13744 | ||
