July 20, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg Press Machine |
170kg
12x
190kg
12x
190kg
12x
|
36 | 6600 |
| 2 | Leg Extensions |
55kg
12x
55kg
12x
55kg
12x
|
36 | 1980 |
| 3 | Calves Press on Leg Machine |
170kg
20x
170kg
20x
170kg
15x
|
55 | 9350 |
| 4 | Leg Raises |
0kg
15x
0kg
15x
0kg
15x
|
45 | 0 |
| 5 | Decline Oblique Crunches |
5kg
15x
5kg
15x
5kg
15x
|
45 | 225 |
| 6 | Side Bend |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
| 7 | frist curl |
20kg
20x
25kg
20x
25kg
20x
|
60 | 1400 |
| Total | 337 | 20755 | ||
