February 11, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Butterfly Machine |
45kg
10x
50kg
10x
50kg
0x
|
20 | 950 |
| 2 | Ab crunch machine |
45kg
20x
48kg
20x
45kg
20x
|
60 | 2760 |
| 3 | Wide Grip Lat Pulldown |
55kg
12x
55kg
12x
60kg
9x
|
33 | 1860 |
| 4 | Narrow Stance Leg Press |
100kg
20x
100kg
20x
100kg
20x
|
60 | 6000 |
| 5 | Bench Press |
55kg
10x
55kg
10x
60kg
10x
|
30 | 1700 |
| 6 | Seated calf raise machine |
100kg
30x
120kg
25x
120kg
25x
|
80 | 9000 |
| 7 | Decline Oblique Crunches |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 8 | Hyperextensions |
5kg
25x
5kg
25x
5kg
25x
|
75 | 375 |
| 9 | Arnold Press |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 10 | Side Bend |
20kg
40x
20kg
40x
20kg
40x
|
120 | 2400 |
| 11 | Preacher Curl |
28kg
10x
28kg
10x
28kg
10x
|
30 | 840 |
| 12 | Triceps Pushdown |
25kg
15x
25kg
12x
27kg
12x
|
39 | 999 |
| Total | 637 | 27784 | ||
