Work Day Gym Session 19/12/2011

Work Day Gym Session 19/12/2011

I got into the gym about 12:30 pm and got back to the office about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins

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

Standing dumbbell tricep extensions:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 27kg
2x10 @ 33kg

Tricep-pulldown - fixed weight:
2x10 @ 23kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg

Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

40 mins on the exercise bike @ effort level = 2
* Resulted in approximately 240 calories burned and 12.1km cycled.

Just another easy gym session focused on biceps and triceps. I would probably need to a gym session focusing on back or chest tomorrow.