Work Day Gym Session 17/05/2012

Work Day Gym Session 17/05/2012

I got into the gym about 6:00 pm after work and left the gym about 7:30 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine is as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x4 @ 80kg 
1x5 @ 80kg

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 37.5kg

Skullcrushers:
1x10 @ 22.5kg for warm-up
1x10 @ 27.5kg
1x10 @ 32.5kg
2x10 @ 37.5kg


Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x4 @ 60kg 

1x3 @ 60kg

Tricep-pushdown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg


35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 215 calories burned and 14km cycled. 

This was quite a decent work out for today. I look forward in pulling another workout tomorrow.