December 8, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg Press Machine |
170kg
12x
200kg
12x
200kg
12x
140kg
12x
|
48 | 8520 |
| 2 | Leg Extensions |
55kg
14x
52kg
15x
52kg
15x
|
44 | 2330 |
| 3 | Lying leg curl |
40kg
12x
40kg
12x
40kg
12x
|
36 | 1440 |
| 4 | Calves Press on Leg Machine |
170kg
20x
170kg
20x
170kg
20x
|
60 | 10200 |
| 5 | Smith Machine Squats |
60kg
12x
60kg
12x
|
24 | 1440 |
| 6 | Thigh Adductor (sisäreidet) |
45kg
15x
45kg
15x
40kg
15x
|
45 | 1950 |
| 7 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
0kg
25x
|
100 | 0 |
| 8 | Narrow Parallel Grip Chin-ups |
84kg
9x
84kg
9x
84kg
9x
84kg
9x
84kg
8x
|
44 | 3696 |
| 9 | Side Bend |
20kg
20x
20kg
20x
|
40 | 800 |
| Total | 441 | 30376 | ||
