May 4, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Cable Crossover |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
| 2 | Ab crunch machine |
50kg
20x
50kg
20x
50kg
20x
|
60 | 3000 |
| 3 | Dumbbell reverse fly |
65kg
12x
70kg
12x
70kg
12x
|
36 | 2460 |
| 4 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
| 5 | Incline Bench Press |
40kg
10x
45kg
10x
50kg
10x
50kg
10x
|
40 | 1850 |
| 6 | Calves Press on Leg Machine |
150kg
25x
150kg
20x
150kg
20x
150kg
20x
|
85 | 12750 |
| 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 | Side Bend |
24kg
20x
24kg
20x
24kg
20x
|
60 | 1440 |
| 11 | Preacher Curl |
30kg
10x
30kg
8x
30kg
9x
|
27 | 810 |
| 12 | Triceps Pushdown |
27kg
15x
28kg
12x
28kg
12x
|
39 | 1077 |
| Total | 629 | 25922 | ||
