January 18, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg Press Machine |
170kg
12x
190kg
10x
190kg
10x
|
32 | 5840 |
| 2 | Leg Extensions |
55kg
12x
55kg
12x
55kg
12x
|
36 | 1980 |
| 3 | Calves Press on Leg Machine |
190kg
15x
170kg
20x
170kg
15x
|
50 | 8800 |
| 4 | Leg Raises |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 5 | Bench Press |
20kg
40x
20kg
40x
50kg
15x
50kg
15x
50kg
15x
|
125 | 3850 |
| 6 | Ab crunch machine |
47kg
20x
50kg
15x
50kg
15x
|
50 | 2440 |
| 7 | Side Bend |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
| 8 | frist curl |
30kg
15x
30kg
12x
30kg
12x
|
39 | 1170 |
| Total | 452 | 25280 | ||
