Summary

  • July 3rd, 2012
  • 48 minutes
  • 21 sets, 186 reps
  • 5833 kg

1. One arm dumbbell row

  • Set 1:   9 x 45 kg
  • Set 2:   8 x 50 kg
  • Set 3:   8 x 50 kg

Total:   1205 kg

2. Wide grip pull down

  • Set 1:   8 x 35 kg
  • Set 2:   8 x 42.5 kg
  • Set 3:   8 x 42.5 kg

Total:   952 kg

3. Standing pull down

  • Set 1:   8 x 35 kg
  • Set 2:   8 x 35 kg
  • Set 3:   8 x 42.5 kg

Total:   896 kg

4. Strait arm pull down

  • Set 1:   8 x 40 kg
  • Set 2:   8 x 40 kg
  • Set 3:   8 x 40 kg

Total:   960 kg

5. Barbell curl

  • Set 1:   9 x 20 kg
  • Set 2:   9 x 30 kg
  • Set 3:   9 x 30 kg

Total:   720 kg

6. Incline dumbbell curl

  • Set 1:   8 x 20 kg

Total:   160 kg

7. High cable curls

  • Set 1:   8 x 20 kg
  • Set 2:   8 x 30 kg
  • Set 3:   8 x 30 kg

Total:   640 kg

8. Hanging leg raises

  • Set 1:   15 x 0.0 kg

Total:   0 kg

9. Crunches

  • Set 1:   15 x 20 kg

Total:   300 kg