April 12, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Cable Crossover |
15kg
10x
15kg
10x
15kg
10x
|
30 | 450 |
| 2 | Ab crunch machine |
50kg
20x
50kg
20x
50kg
20x
|
60 | 3000 |
| 3 | Wide Grip Lat Pulldown |
55kg
12x
60kg
10x
60kg
10x
|
32 | 1860 |
| 4 | Leg extension machine |
100kg
20x
100kg
20x
100kg
20x
|
60 | 6000 |
| 5 | Bench Press |
40kg
15x
50kg
12x
60kg
10x
70kg
4x
60kg
9x
50kg
12x
|
62 | 3220 |
| 6 | Calves Press on Leg Machine |
125kg
25x
150kg
20x
150kg
20x
|
65 | 9125 |
| 7 | Arnold Press |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 8 | Leg Extensions |
55kg
15x
55kg
15x
55kg
14x
|
44 | 2420 |
| 9 | Preacher Curl |
28kg
12x
28kg
12x
28kg
22x
|
46 | 1288 |
| 10 | One Arm Tricep Extensions |
12kg
20x
15kg
12x
12kg
20x
12kg
20x
|
72 | 900 |
| Total | 501 | 29163 | ||
