February 13, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Ab crunch machine |
80kg
25x
82kg
25x
82kg
21x
|
71 | 5772 |
| 2 | Thigh Abductor |
102kg
15x
102kg
13x
102kg
12x
102kg
10x
102kg
10x
|
60 | 6120 |
| 3 | Leg extension machine |
55kg
15x
55kg
15x
55kg
12x
|
42 | 2310 |
| 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 | cable external rotation |
25kg
30x
25kg
30x
25kg
30x
25kg
30x
|
120 | 3000 |
| 7 | Dumbbell Lateral Raise |
40kg
15x
40kg
12x
40kg
10x
|
37 | 1480 |
| 8 | Shoulder Press Machine |
70kg
15x
75kg
15x
80kg
13x
85kg
10x
90kg
8x
|
61 | 4785 |
| Total | 481 | 32017 | ||
