March 28, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Lying leg curl |
45kg
6x
45kg
6x
45kg
6x
45kg
6x
|
24 | 1080 |
| 2 | Bridge |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
40 | 1600 |
| 3 | Step Ups with Dumbbells |
20kg
20x
20kg
20x
20kg
20x
20kg
20x
|
80 | 1600 |
| 4 | Squat |
50kg
6x
50kg
6x
50kg
6x
50kg
6x
50kg
6x
50kg
6x
50kg
6x
50kg
6x
50kg
6x
50kg
6x
|
60 | 3000 |
| 5 | Ab Rollout on Knees |
86kg
6x
86kg
6x
86kg
6x
86kg
6x
|
24 | 2064 |
| 6 | Leg Raises |
0kg
12x
0kg
12x
0kg
12x
0kg
12x
|
48 | 0 |
| 7 | Decline Crunches |
5kg
12x
5kg
12x
5kg
12x
5kg
12x
|
48 | 240 |
| 8 | Calves Press on Leg Machine |
170kg
15x
170kg
15x
170kg
15x
170kg
15x
140kg
20x
|
80 | 13000 |
| 9 | frist curl |
20kg
15x
20kg
15x
20kg
15x
|
45 | 900 |
| Total | 449 | 23484 | ||
