June 14, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squats |
40kg
12x
40kg
12x
40kg
12x
40kg
15x
|
51 | 2040 |
| 2 | Calves Press on Leg Machine |
110kg
15x
110kg
15x
120kg
15x
|
45 | 5100 |
| 3 | Leg Extensions |
50kg
15x
45kg
15x
45kg
15x
|
45 | 2100 |
| 4 | Lying leg curl |
30kg
15x
35kg
12x
35kg
12x
35kg
12x
35kg
12x
|
63 | 2130 |
| 5 | Calves Press on Leg Machine |
120kg
15x
120kg
20x
130kg
20x
|
55 | 6800 |
| 6 | Hyperextensions |
5kg
20x
5kg
20x
5kg
20x
|
60 | 300 |
| 7 | Decline Oblique Crunches |
0kg
20x
0kg
20x
|
40 | 0 |
| 8 | Preacher Curl |
27kg
12x
27kg
12x
27kg
12x
|
36 | 972 |
| 9 | Side Bend |
20kg
40x
20kg
40x
|
80 | 1600 |
| 10 | Hammer Preacher Curl |
23kg
10x
23kg
10x
23kg
12x
|
32 | 736 |
| 11 | Triceps Pushdown |
25kg
12x
25kg
12x
25kg
15x
|
39 | 975 |
| Total | 546 | 22753 | ||
