October 20, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg Press Machine |
170kg
12x
170kg
12x
170kg
12x
140kg
10x
|
46 | 7520 |
| 2 | Leg Extensions |
55kg
12x
55kg
14x
55kg
12x
|
38 | 2090 |
| 3 | Calves Press on Leg Machine |
170kg
20x
170kg
20x
170kg
15x
|
55 | 9350 |
| 4 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 5 | Decline Oblique Crunches |
5kg
15x
5kg
12x
5kg
12x
|
39 | 195 |
| 6 | Side Bend |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
| 7 | Bent Over Cable Lateral Raises |
12kg
30x
12kg
30x
12kg
30x
|
90 | 1080 |
| 8 | Cable Internal Rotation |
22kg
30x
22kg
30x
22kg
30x
|
90 | 1980 |
| 9 | frist curl |
23kg
15x
23kg
15x
23kg
15x
|
45 | 1035 |
| Total | 523 | 24450 | ||
