I got into the gym about 12:30 pm and got off the gym about 1:50 pm.
Total time spent in the gym = 1 hour 20 minutes
My workout routine is as follows:
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Super set with Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Bench dips:
5x10 @ body weight
Standing dumbbell overhead extensions:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 27kg
2x10 @ 33kg
Chin-ups:
1x2 @ bodyweight
Cable row - fixed weight:
2x10 @ 41kg for warm-up and cool-down
1x10 @ 77kg
1x10 @ 86kg
1x10 @ 91kg
10 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
10 mins on the treadmill @ speed = 8.5 kmph and gradient = 0.0%
10 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 315 calories burned and 4km jogged.
10 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 315 calories burned and 4km jogged.
I didn't perform as well as I expected. This is mainly because I was unable to do chin ups properly.
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