March 30, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Butterfly Machine |
45kg
12x
50kg
12x
50kg
10x
|
34 | 1640 |
| 2 | Ab crunch machine |
47kg
20x
48kg
20x
47kg
20x
|
60 | 2840 |
| 3 | Dumbbell reverse fly |
67kg
12x
68kg
12x
72kg
12x
|
36 | 2484 |
| 4 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 5 | Bench Press |
60kg
10x
60kg
10x
60kg
10x
|
30 | 1800 |
| 6 | Calves Press on Leg Machine |
120kg
30x
120kg
25x
120kg
20x
|
75 | 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
12x
30kg
12x
30kg
12x
|
36 | 1080 |
| 10 | Leg Extensions |
55kg
15x
55kg
15x
55kg
12x
|
42 | 2310 |
| 11 | Preacher Curl |
28kg
12x
28kg
12x
28kg
12x
|
36 | 1008 |
| 12 | Lying Triceps Press |
22kg
12x
22kg
12x
22kg
12x
|
36 | 792 |
| 13 | Side Bend |
20kg
20x
20kg
20x
20kg
20x
20kg
20x
25kg
20x
25kg
20x
|
120 | 2600 |
| 14 | Calf Raises with Bands |
82kg
20x
82kg
20x
82kg
15x
82kg
15x
|
70 | 5740 |
| Total | 785 | 31669 | ||
