June 18, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | One Leg Squat |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
| 2 | Leg Press Machine |
120kg
10x
130kg
10x
140kg
10x
|
30 | 3900 |
| 3 | Smith Machine Squats |
50kg
12x
50kg
12x
|
24 | 1200 |
| 4 | Seated Leg Curl |
30kg
8x
40kg
8x
50kg
8x
52kg
8x
|
32 | 1376 |
| 5 | Calves Press on Leg Machine |
110kg
20x
120kg
20x
120kg
20x
|
60 | 7000 |
| 6 | Thigh Adductor |
30kg
15x
35kg
12x
45kg
12x
|
39 | 1410 |
| 7 | Hyperextensions |
5kg
20x
5kg
20x
|
40 | 200 |
| 8 | Decline Oblique Crunches |
0kg
20x
0kg
20x
|
40 | 0 |
| 9 | Bench Press |
20kg
20x
50kg
10x
60kg
10x
60kg
10x
|
50 | 2100 |
| 10 | Incline Bicep Curls |
23kg
12x
23kg
12x
23kg
10x
|
34 | 782 |
| Total | 385 | 19048 | ||
