February 22, 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 | Seated Cable Rows |
35kg
10x
40kg
10x
40kg
10x
|
30 | 1150 |
| 4 | Leg Raises |
0kg
25x
0kg
20x
0kg
25x
|
70 | 0 |
| 5 | Incline Bench Press |
40kg
10x
45kg
10x
45kg
12x
|
32 | 1390 |
| 6 | Narrow Stance Leg Press |
120kg
25x
140kg
25x
140kg
25x
|
75 | 10000 |
| 7 | Decline Oblique Crunches |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 8 | Hyperextensions |
5kg
25x
5kg
20x
5kg
25x
|
70 | 350 |
| 9 | Leg Press Machine |
100kg
15x
100kg
20x
|
35 | 3500 |
| 10 | Decline Dumbbell Bench Press |
45kg
12x
45kg
12x
45kg
12x
|
36 | 1620 |
| 11 | Leg Extensions |
55kg
15x
55kg
14x
55kg
15x
|
44 | 2420 |
| 12 | Two-Arm Preacher Curl |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 13 | Triceps Pushdown |
25kg
15x
25kg
15x
27kg
12x
|
42 | 1074 |
| Total | 614 | 26104 | ||
