April 27, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Cable Crossover |
30kg
10x
30kg
12x
30kg
10x
|
32 | 960 |
| 2 | Ab crunch machine |
50kg
20x
50kg
20x
50kg
20x
|
60 | 3000 |
| 3 | Wide Grip Lat Pulldown |
55kg
12x
60kg
12x
60kg
12x
|
36 | 2100 |
| 4 | Leg press |
100kg
20x
100kg
20x
100kg
20x
|
60 | 6000 |
| 5 | Bench Press |
50kg
12x
60kg
10x
70kg
5x
60kg
10x
50kg
15x
|
52 | 2900 |
| 6 | Calves Press on Leg Machine |
150kg
25x
150kg
20x
150kg
20x
150kg
20x
150kg
15x
|
100 | 15000 |
| 7 | Arnold Press |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
| 8 | Leg Extensions |
55kg
15x
55kg
15x
55kg
15x
|
45 | 2475 |
| 9 | Preacher Curl |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 10 | Bicep Hammer Curl |
25kg
10x
25kg
10x
|
20 | 500 |
| Total | 471 | 34915 | ||
