March 11, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
6x
120kg
6x
130kg
3x
110kg
6x
100kg
8x
120kg
3x
|
48 | 5030 |
| 2 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 3 | Dumbbell incline bench press |
62kg
8x
62kg
8x
72kg
8x
72kg
8x
80kg
8x
|
40 | 2784 |
| 4 | Barbell biceps curl |
30kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1200 |
| 5 | Cable Concentration Curl |
25kg
16x
30kg
16x
30kg
16x
30kg
16x
|
64 | 1840 |
| 6 | 21 |
40kg
21x
40kg
21x
40kg
21x
|
63 | 2520 |
| 7 | Pull-up |
100kg
10x
100kg
10x
|
20 | 2000 |
| 8 | Leg raise machine |
0kg
30x
|
30 | 0 |
| 9 | Incline Crunches |
0kg
50x
|
50 | 0 |
| Total | 387 | 18094 | ||
