Work Day Gym Session 01/03/2012

Work Day Gym Session 01/03/2012

I got into the gym about12:00 pm today and got off the gym about 1:30 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Superset with Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Standing triceps extension:
1x10 @ 20kg for warm-up
1x10 @ 22kg
1x10 @ 27kg
1x10 @ 33kg
1x10 @ 38kg

Triceps pushdown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Pectoral fliers - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg

40 mins on the exercise bike @ effort level = 1
* Resulted in approximately 220 calories burned and 13.6km cycled.

I will change my workout routine after tomorrow's gym session. It has been almost 5 months since I started this routine.