January 30, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Ab crunch machine |
80kg
25x
82kg
25x
82kg
20x
|
70 | 5690 |
| 2 | Thigh Abductor |
102kg
15x
102kg
15x
102kg
15x
102kg
10x
102kg
9x
102kg
8x
|
72 | 7344 |
| 3 | Leg Press Machine |
160kg
15x
160kg
15x
160kg
17x
|
47 | 7520 |
| 4 | Leg Extensions |
55kg
15x
55kg
12x
55kg
13x
|
40 | 2200 |
| 5 | cable external rotation |
25kg
30x
25kg
30x
25kg
30x
25kg
30x
26kg
30x
|
150 | 3780 |
| 6 | Reverse fly machine |
30kg
13x
30kg
13x
30kg
9x
|
35 | 1050 |
| 7 | Dumbbell Lateral Raise |
40kg
15x
40kg
14x
40kg
12x
|
41 | 1640 |
| 8 | Shoulder Press Machine |
70kg
15x
75kg
15x
80kg
10x
85kg
8x
90kg
8x
|
56 | 4375 |
| Total | 511 | 33599 | ||
