November 18, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Thigh Abductor |
102kg
15x
102kg
15x
102kg
15x
102kg
15x
102kg
15x
|
75 | 7650 |
| 2 | Ab crunch machine |
80kg
25x
80kg
25x
80kg
20x
|
70 | 5600 |
| 3 | Leg Press Machine |
160kg
17x
160kg
15x
160kg
15x
|
47 | 7520 |
| 4 | Reverse fly machine |
30kg
15x
30kg
15x
30kg
12x
|
42 | 1260 |
| 5 | Leg Extensions |
55kg
15x
55kg
15x
55kg
12x
|
42 | 2310 |
| 6 | Dumbbell Shoulder Press |
36kg
15x
36kg
15x
36kg
15x
36kg
15x
36kg
0x
|
60 | 2160 |
| 7 | cable external rotation |
25kg
30x
25kg
30x
25kg
30x
|
90 | 2250 |
| Total | 426 | 28750 | ||
