February 4, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Cable Crossover |
30kg
10x
30kg
10x
30kg
11x
|
31 | 930 |
| 2 | Ab crunch machine |
45kg
20x
45kg
20x
45kg
20x
|
60 | 2700 |
| 3 | Wide Grip Lat Pulldown |
55kg
10x
55kg
10x
55kg
10x
|
30 | 1650 |
| 4 | Lying Squat |
100kg
20x
100kg
20x
100kg
20x
|
60 | 6000 |
| 5 | Smith Machine Bench Press |
40kg
12x
50kg
10x
50kg
12x
|
34 | 1580 |
| 6 | Leg Press Machine |
100kg
25x
100kg
25x
120kg
20x
|
70 | 7400 |
| 7 | Straight Arm Pullover |
22kg
10x
22kg
10x
22kg
12x
|
32 | 704 |
| 8 | Handstand Push-Ups |
55kg
12x
60kg
12x
60kg
15x
|
39 | 2280 |
| 9 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 10 | Seated Close Grip Concentration Curls |
28kg
10x
28kg
10x
28kg
12x
|
32 | 896 |
| 11 | Triceps Pushdown with V Bar |
28kg
12x
28kg
10x
28kg
9x
|
31 | 868 |
| Total | 494 | 25008 | ||
