November 23, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Lying leg curl |
45kg
15x
50kg
12x
50kg
12x
|
39 | 1875 |
| 2 | Calf Raises with Bands |
102kg
20x
102kg
20x
102kg
20x
|
60 | 6120 |
| 3 | Leg Lift |
0kg
15x
0kg
15x
0kg
15x
|
45 | 0 |
| 4 | Ab crunch machine |
47kg
20x
47kg
15x
47kg
15x
|
50 | 2350 |
| 5 | Thigh Adductor |
45kg
15x
45kg
15x
45kg
15x
|
45 | 2025 |
| 6 | Ab Rollout on Knees |
60kg
10x
60kg
10x
60kg
10x
|
30 | 1800 |
| 7 | Bench Press |
20kg
40x
20kg
40x
20kg
40x
|
120 | 2400 |
| 8 | Bent Over Cable Lateral Raises |
14kg
30x
14kg
30x
|
60 | 840 |
| 9 | Cable Internal Rotation |
22kg
30x
22kg
30x
22kg
30x
|
90 | 1980 |
| Total | 539 | 19390 | ||
