October 12, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Lying leg curl |
45kg
12x
45kg
12x
45kg
12x
40kg
12x
|
48 | 2100 |
| 2 | Smith Machine Squats |
60kg
12x
60kg
12x
60kg
12x
|
36 | 2160 |
| 3 | Calf Raises with Bands |
105kg
20x
105kg
15x
105kg
20x
|
55 | 5775 |
| 4 | Leg Lift |
0kg
15x
0kg
15x
0kg
15x
|
45 | 0 |
| 5 | Ab crunch machine |
47kg
15x
47kg
15x
47kg
15x
|
45 | 2115 |
| 6 | Ab Rollout on Knees |
0kg
10x
0kg
10x
0kg
10x
|
30 | 0 |
| 7 | Bench Press |
20kg
40x
20kg
40x
|
80 | 1600 |
| 8 | Bent Over Cable Lateral Raises |
12kg
30x
12kg
30x
12kg
30x
|
90 | 1080 |
| 9 | Cable Internal Rotation |
22kg
30x
22kg
30x
22kg
30x
|
90 | 1980 |
| Total | 519 | 16810 | ||
