Work Day Gym Session 01/12/2011

Work Day Gym Session 01/12/2011

I got into the gym about 12:30 pm and got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 15 minutes

My workout routine is as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x6 @ 80kg
1x4 @ 85kg
1x2 @ 90kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x6 @ 65kg
1x4 @ 70kg
1x2 @ 80kg

Dumbbell pectoral fliers:
1x10 @ 13kg per arm, total = 26kg for warm-up
2x10 @ 14kg per arm, total = 28kg
1x10 @ 15kg per arm, total = 30kg
1x10 @ 17kg per arm, total = 34kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 15kg
1x10 @ 20kg

20 mins on the exercise bike @ effort level = 1
* Resulted in approximately 80 calories burned and 7km cycled.

I will have to pull another gym session tomorrow and the next gym session would be focused on legs. I don't mind doing legs day but I hate the time required to recover from it.