March 3, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Hack Squat Machine |
50kg
15x
50kg
15x
50kg
15x
|
45 | 2250 |
| 2 | Bosu ball squats |
0kg
10x
0kg
10x
0kg
10x
|
30 | 0 |
| 3 | Hack machine Good Mornings |
50kg
15x
50kg
15x
50kg
15x
|
45 | 2250 |
| 4 | Romanian Deadlift |
20kg
12x
20kg
12x
20kg
12x
|
36 | 720 |
| 5 | Machine lunges |
50kg
8x
50kg
8x
50kg
8x
|
24 | 1200 |
| 6 | Walking Lunges |
0kg
16x
0kg
16x
0kg
16x
|
48 | 0 |
| 7 | One Leg extension machine |
30kg
8x
30kg
8x
30kg
8x
|
24 | 720 |
| 8 | One leg bridge |
0kg
12x
0kg
12x
|
24 | 0 |
| 9 | Overhead Squat |
12kg
10x
12kg
10x
|
20 | 240 |
| 10 | Standing Leg Curl |
30kg
8x
30kg
8x
30kg
8x
|
24 | 720 |
| 11 | Seated calf raise machine |
50kg
12x
50kg
12x
|
24 | 1200 |
| 12 | Standing Calf Raises |
25kg
12x
25kg
12x
|
24 | 600 |
| Total | 368 | 9900 | ||
