January 10, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
60kg
8x
60kg
8x
60kg
8x
70kg
4x
60kg
6x
60kg
6x
|
40 | 2440 |
| 2 | Lying cable curls |
40kg
6x
50kg
6x
50kg
6x
45kg
6x
45kg
6x
45kg
6x
|
36 | 1650 |
| 3 | Hyperextensions |
10kg
10x
15kg
10x
15kg
10x
15kg
10x
|
40 | 550 |
| 4 | Standing Barbell Calf Raise |
100kg
12x
105kg
12x
105kg
12x
105kg
12x
|
48 | 4980 |
| 5 | Leg Lift |
0kg
15x
0kg
15x
0kg
12x
0kg
12x
|
54 | 0 |
| 6 | Decline Oblique Crunches |
5kg
12x
5kg
10x
5kg
12x
5kg
12x
|
46 | 230 |
| 7 | Triceps Pushdown |
27kg
10x
27kg
10x
27kg
12x
|
32 | 864 |
| 8 | Ab crunch machine |
45kg
10x
40kg
15x
40kg
15x
|
40 | 1650 |
| Total | 336 | 12364 | ||
