Work Day Gym Session 04/05/2012

Work Day Gym Session 04/05/2012

I got into the gym about 12:30 pm and left the gym about 2:00 pm.

Total time spent in the gym = 1 hour 30 minutes


My workout routine as follows:

Standing shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x4 @ 60kg
1x3 @ 60kg

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x8 @ 37.5kg
*Super set with Skullcrushers.

Skullcrushers:
1x10 @ 12.5kg for warm-up
1x10 @ 22.5kg
1x10 @ 32.5kg
2x10 @ 37.5kg
 *Super set with Standing barbell bicep curls. 



Leg press - fixed weight:
2x10 @ 90kg for warm-up and cool-down
3x10 @ 200kg


Cable crossover - fixed weight:
1x10 @ 9kg per arm, total = 18kg for warm-up
2x10 @ 14kg per arm, total = 28kg

1x10 @ 23kg per arm, total = 28kg
1x10 @ 27kg per arm, total = 28kg







40 mins on the exercise bike @ effort level = 1
* Resulted in approximately 230 calories burned and 16km cycled.

Just one more gym session to g o for consistency purposes.