July 29, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg Extensions |
40kg
15x
40kg
15x
|
30 | 1200 |
| 2 | Seated Leg Curl |
30kg
15x
35kg
15x
|
30 | 975 |
| 3 | Seated Cable Rows |
30kg
15x
30kg
15x
|
30 | 900 |
| 4 | Butterfly Machine |
30kg
15x
35kg
15x
|
30 | 975 |
| 5 | Dumbbell Lateral Raises |
14kg
15x
14kg
15x
|
30 | 420 |
| 6 | Barbell Front Raises |
21kg
15x
21kg
15x
|
30 | 630 |
| 7 | lantion kierto |
25kg
15x
25kg
15x
|
30 | 750 |
| 8 | Triceps Pushdown with Rope |
17kg
15x
17kg
15x
|
30 | 510 |
| 9 | Cable One Arm Pushdown |
8kg
12x
8kg
12x
|
24 | 192 |
| 10 | Calf Raises with Bands |
83kg
20x
83kg
20x
83kg
20x
|
60 | 4980 |
| 11 | Hammer Preacher Curl |
27kg
12x
27kg
12x
27kg
12x
|
36 | 972 |
| 12 | frist curl |
20kg
20x
20kg
25x
20kg
20x
|
65 | 1300 |
| Total | 425 | 13804 | ||
