January 23, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Ab crunch machine |
80kg
25x
80kg
25x
80kg
25x
|
75 | 6000 |
| 2 | Thigh Abductor |
102kg
15x
102kg
15x
102kg
15x
102kg
15x
102kg
12x
|
72 | 7344 |
| 3 | Leg extension machine |
55kg
15x
55kg
14x
55kg
15x
|
44 | 2420 |
| 4 | Leg Press Machine |
160kg
15x
160kg
15x
160kg
15x
|
45 | 7200 |
| 5 | Reverse fly machine |
30kg
15x
30kg
15x
30kg
15x
|
45 | 1350 |
| 6 | Dumbbell Lateral Raise |
40kg
15x
40kg
15x
40kg
13x
|
43 | 1720 |
| 7 | cable external rotation |
25kg
30x
25kg
30x
25kg
30x
25kg
24x
|
114 | 2850 |
| 8 | Shoulder Press Machine |
70kg
15x
75kg
15x
80kg
15x
85kg
12x
|
57 | 4395 |
| Total | 495 | 33279 | ||
