February 19, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Incline Bench Press |
55kg
12x
55kg
12x
55kg
12x
|
36 | 1980 |
| 2 | Pull-up |
0kg
12x
0kg
12x
0kg
12x
|
36 | 0 |
| 3 | Leg Extensions |
25kg
12x
25kg
12x
25kg
12x
|
36 | 900 |
| 4 | Dumbbell Lateral Raise |
12.5kg
12x
12.5kg
12x
12.5kg
12x
|
36 | 450 |
| 5 | Triceps Kickback |
7.5kg
12x
7.5kg
12x
7.5kg
12x
|
36 | 270 |
| 6 | Bicep Hammer Curl |
12.5kg
12x
12.5kg
12x
12.5kg
12x
|
36 | 450 |
| 7 | seated calf raise |
0kg
15x
0kg
15x
0kg
15x
|
45 | 0 |
| Total | 261 | 4050 | ||
Notes
tuesday full body workout.
Reps change every 2 weeks and repeats every 8 weeks
Wk 1+2 = 10-12 REPS, WK 3/4 = 4-6 REPS, WK 5/6 = 15-20 REPS, WK 7/8 = 8-10 REPS.
ADVANCED = shorten rest time between each set each week. wk 1=3min, wk 2=2min, wk 3=1.45min,
wk 4 = 1.30min, wk5 = 1.15min, wk6= 1min, wk7= 45sec, wk8 = 30 sec
