July 12, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press |
20kg
10x
40kg
10x
50kg
10x
50kg
10x
|
40 | 1600 |
| 2 | Seated Military Shoulder Press |
20kg
10x
27.5kg
10x
27.5kg
10x
|
30 | 750 |
| 3 | Barbell incline bench press |
40kg
10x
50kg
10x
50kg
10x
|
30 | 1400 |
| 4 | Arnold Press |
20kg
10x
24kg
8x
24kg
8x
|
26 | 584 |
| 5 | Straight Arm Pullover |
22kg
10x
22kg
10x
22kg
10x
|
30 | 660 |
| 6 | Dumbbell Raise |
45kg
10x
50kg
10x
50kg
10x
|
30 | 1450 |
| 7 | Dumbbell Flys |
20kg
10x
24kg
10x
24kg
10x
|
30 | 680 |
| 8 | Dumbbell Front Raises (Dumbbells) |
16kg
10x
18kg
10x
18kg
10x
|
30 | 520 |
| 9 | Ab Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 10 | Crunches |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| Total | 396 | 7644 | ||
