February 15, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Cable Crossover |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 2 | Ab crunch machine |
45kg
20x
47kg
20x
48kg
20x
|
60 | 2800 |
| 3 | Dumbbell reverse fly |
60kg
12x
65kg
12x
65kg
12x
|
36 | 2280 |
| 4 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 5 | Straight Arm Pullover |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
| 6 | Leg Extensions |
52kg
15x
55kg
15x
55kg
15x
|
45 | 2430 |
| 7 | Incline Press |
45kg
12x
45kg
12x
45kg
12x
|
36 | 1620 |
| 8 | Leg Press Machine |
130kg
25x
130kg
22x
130kg
19x
|
66 | 8580 |
| 9 | Decline Crunches |
5kg
15x
5kg
15x
5kg
15x
|
45 | 225 |
| 10 | Hyperextensions |
5kg
25x
5kg
20x
5kg
25x
|
70 | 350 |
| 11 | Preacher Curl |
28kg
10x
28kg
10x
28kg
10x
|
30 | 840 |
| 12 | Standing One Arm Triceps Extension |
10kg
15x
10kg
15x
15kg
12x
15kg
12x
15kg
12x
15kg
12x
|
78 | 1020 |
| Total | 607 | 21837 | ||
