March 11, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Cable Crossover |
30kg
10x
30kg
12x
35kg
8x
|
30 | 940 |
| 2 | Ab crunch machine |
45kg
20x
47kg
20x
50kg
20x
|
60 | 2840 |
| 3 | Wide Grip Lat Pulldown |
55kg
12x
60kg
10x
60kg
10x
|
32 | 1860 |
| 4 | Lying Squat |
110kg
20x
110kg
20x
110kg
20x
|
60 | 6600 |
| 5 | Incline Smith Machine Bench Press |
40kg
10x
40kg
12x
45kg
10x
|
32 | 1330 |
| 6 | Calves Press on Leg Machine |
125kg
25x
125kg
25x
125kg
25x
|
75 | 9375 |
| 7 | Decline Oblique Crunches |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 8 | Hyperextensions |
5kg
25x
5kg
25x
5kg
25x
|
75 | 375 |
| 9 | Straight Arm Pullover |
22kg
10x
22kg
12x
22kg
12x
|
34 | 748 |
| 10 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 11 | Arnold Press |
25kg
10x
25kg
12x
25kg
12x
|
34 | 850 |
| 12 | Leg Extensions |
55kg
15x
55kg
14x
52kg
14x
|
43 | 2323 |
| 13 | Preacher Curl |
28kg
10x
28kg
12x
28kg
11x
|
33 | 924 |
| 14 | Standing One Arm Triceps Extension |
10kg
20x
12kg
24x
12kg
24x
|
68 | 776 |
| 15 | Triceps Pushdown |
27kg
12x
|
12 | 324 |
| Total | 723 | 29265 | ||
