November 30, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg Press Machine |
140kg
15x
170kg
12x
170kg
12x
100kg
10x
|
49 | 7180 |
| 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 | Side Bend |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
| 5 | Ab crunch machine |
47kg
20x
47kg
20x
47kg
20x
|
60 | 2820 |
| 6 | Cross Body Crunches |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| 7 | Bent Over Cable Lateral Raises |
14kg
30x
14kg
30x
14kg
30x
|
90 | 1260 |
| 8 | Cable Internal Rotation |
22kg
30x
22kg
30x
22kg
30x
|
90 | 1980 |
| Total | 500 | 26370 | ||
