February 6, 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
11x
102kg
13x
102kg
9x
102kg
8x
|
56 | 5712 |
| 3 | Leg Press Machine |
160kg
15x
160kg
15x
170kg
15x
|
45 | 7350 |
| 4 | Leg Extensions |
55kg
15x
55kg
12x
55kg
14x
|
41 | 2255 |
| 5 | cable external rotation |
25kg
30x
25kg
30x
25kg
30x
25kg
30x
26kg
30x
|
150 | 3780 |
| 6 | Reverse fly machine |
30kg
15x
30kg
15x
30kg
12x
|
42 | 1260 |
| 7 | Dumbbell Lateral Raise |
40kg
15x
40kg
12x
40kg
10x
|
37 | 1480 |
| 8 | Shoulder Press Machine |
70kg
15x
75kg
15x
80kg
15x
85kg
9x
90kg
6x
|
60 | 4680 |
| Total | 506 | 32517 | ||
