May 5, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Dumbbell Lateral Raise |
7kg
15x
7kg
12x
7kg
10x
|
37 | 259 |
| 2 | Barbell Upright Rows |
40kg
12x
40kg
10x
40kg
8x
|
30 | 1200 |
| 3 | Seated Military Shoulder Press |
20kg
14x
22kg
12x
24kg
10x
|
36 | 784 |
| 4 | Barbell biceps curl |
30kg
12x
35kg
12x
39kg
10x
|
34 | 1170 |
| 5 | Seated Bicep Curl |
16kg
10x
19kg
8x
19kg
5x
|
23 | 407 |
| 6 | Preacher Curl |
20kg
12x
24kg
10x
26kg
8x
|
30 | 688 |
| 7 | Barbell Incline Triceps Extension |
14kg
15x
16kg
12x
18kg
10x
|
37 | 582 |
| 8 | Close-grip bench press |
16kg
14x
18kg
12x
20kg
10x
|
36 | 640 |
| 9 | Standing Triceps Extension |
12kg
14x
14kg
12x
16kg
10x
|
36 | 496 |
| 10 | Cross Body Crunches |
74kg
40x
74kg
30x
74kg
35x
|
105 | 7770 |
| 11 | Leg Raises |
74kg
30x
74kg
20x
74kg
25x
|
75 | 5550 |
| Total | 479 | 19546 | ||
