May 3, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
65kg
8x
70kg
7x
75kg
5x
80kg
5x
85kg
5x
|
30 | 2210 |
| 2 | Dumbbell incline bench press |
18kg
12x
20kg
12x
23kg
10x
|
34 | 686 |
| 3 | Dumbbell Pullover |
20kg
12x
22kg
10x
24kg
8x
|
30 | 652 |
| 4 | Dumbbell Flys |
12kg
12x
14kg
10x
16kg
8x
|
30 | 412 |
| 5 | Chin Up |
74kg
14x
74kg
12x
74kg
10x
|
36 | 2664 |
| 6 | Bent Over Row |
35kg
14x
40kg
12x
45kg
10x
|
36 | 1420 |
| 7 | Deadlift |
95kg
10x
100kg
6x
105kg
5x
110kg
5x
115kg
5x
|
31 | 3200 |
| 8 | Dumbbell Row |
16kg
12x
20kg
10x
23kg
8x
|
30 | 576 |
| 9 | Ab crunch machine |
74kg
40x
74kg
35x
74kg
30x
74kg
25x
|
130 | 9620 |
| Total | 387 | 21440 | ||
