Gym Routine

I've recently got a Garmin Vivoactive smart watch as a training aid to help me reach some fitness goals. One of the things I was interested in was how many calories I burnt during my gym routines and what my heart rate was and thus far the results have been amazing. Here is the summary of this weeks gym routine and the corresponding smart watch data.

Monday

Dumb Bell Bench Press
1x20	10kg x 20
1x10	17.5kg x 10
1x3	22.5kg x 3
1x5	32.5kg x 5
1x10	22.5kg x 10
Bar Bell Inclined Bench Press
1x10	20kg x 20
1x10	30kg x 10
1x3	40kg x 3
1x5	60kg x 5
1x10	40kg x 10
Narrow Grip Chin Ups
5x10	4, 4, 4, 3, 2
Pullovers
4x10	22.5kg x 4 x 10
Bar Bell Rows
1x15	20kg x 15
1x12	30kg x 12
1x10	40kg x 10
1x6	50kg x 6
Ball Roll Out Planks
3x10	3, 4, 3
Plank Single Leg Raises
3x10	5, 5, 5
Dumb Bell Bench Press
1x20	10kg x 20
1x10	17.5kg x 10
1x3	22.5kg x 3
1x5	32.5kg x 5
1x10	22.5kg x 10
Bar Bell Inclined Bench Press
1x10	20kg x 20
1x10	30kg x 10
1x3	40kg x 3
1x5	60kg x 5
1x10	40kg x 10
Narrow Grip Chin Ups
5x10	4, 4, 4, 3, 2
Pullovers
4x10	22.5kg x 4 x 10
Bar Bell Rows
1x15	20kg x 15
1x12	30kg x 12
1x10	40kg x 10
1x6	50kg x 6
Ball Roll Out Planks
3x10	3, 4, 3
Plank Single Leg Raises
3x10	5, 5, 5

Tuesday

Barbell Clean & Press
1x20	20kg x 20
1x10	30kg x 10
1x3	40kg x 3
1x5	60kg x 5
1x10	40kg x 10
Upright Row
1x10	40kg x 8
1x6	40kg x 6
1x4	40kg x 4
Push Press
1x6	52.5kg x 6
1x4	52.5kg x 4
1x2	52.5kg x 2
Lateral Raises
5x10	7kg x 10, 10, 10, 7, 6
Barbell Curl
3x7	27.5kg x 3 x 7
Overhead Tricep Extension
5x10	15kg x 5 x 10
Close Grip Bench Press
4x10	50kg x 4 x 8
Dumb Bell Curls
4x10	10kg x 4 x 10
Wrist Curls
5x10	17.5kg x 5 x 10
Reverse Wrist Curls
5x10	3kg x 5 x 10

Thursday

Back Squat
1x20	20kg x 20
1x10	50kg x 10
1x3	80kg x 3
1x5	130kg x 3
1x10	80kg x 10
Barbell Lunges
4x20	30kg x 4 x 20
Calf Raises
5x15	45kg x 5 x 15
Single Leg Press
4x10	40kg x 4 x 10
Ball Roll Out Planks
3x10	4, 4, 4
Plank Single Leg Raises
3x10	6, 6, 6

Summary

I'll start tracking my weekly gym routines to monitor my fitness and see how I respond to this gym routine. I must say I am amazed at high my heart rate is during the gym routines as it's near 75% my maximum heart rate (195 BPM) which has been written as the optimal zone for fat burning.

http://build-muscle-101.com/heart-rate-to-burn-fat/