December 20, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Ab crunch machine |
70kg
25x
80kg
25x
80kg
25x
|
75 | 5750 |
| 2 | Thigh Abductor |
102kg
15x
102kg
15x
102kg
15x
102kg
15x
102kg
15x
|
75 | 7650 |
| 3 | Leg extension machine |
55kg
15x
55kg
15x
55kg
15x
|
45 | 2475 |
| 4 | Leg Press Machine |
160kg
15x
160kg
15x
160kg
15x
|
45 | 7200 |
| 5 | Dumbbell Lateral Raise |
40kg
15x
40kg
15x
40kg
12x
|
42 | 1680 |
| 6 | cable external rotation |
25kg
30x
25kg
30x
25kg
30x
26kg
24x
26kg
24x
|
138 | 3498 |
| 7 | Shoulder Press Machine |
70kg
15x
70kg
15x
70kg
15x
|
45 | 3150 |
| Total | 465 | 31403 | ||
