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NOTESfitnessupper-bodyworkout-log

Upper Body Workout Log — 2021/07/12

July 12, 2021•Updated Feb 17, 2026

Target: Upper Body (excluding shoulders)

Available workout time: ~30 minutes

Actual workout time: 43 minutes

  1. Chest Press — 10kg x 20 reps warm-up, 1 min rest. 40-20-10 drop set

  2. Lat Pulldown — 20kg x 50 reps warm-up. 40-20-15 drop set

  3. Push-ups — 20 reps x 3 sets

  4. Barbell Row — 20kg x 15 reps x 3 sets

  5. Bicep Curl — 8kg x 20 reps x 3 sets

  6. Running — 12 km/h for 10 minutes, then 3 km/h for 3 minutes cool down

  7. Evening: regular diet

Need to supplement with back exercises tomorrow.