February 19, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Ab crunch machine |
80kg
25x
82kg
25x
82kg
25x
|
75 | 6100 |
| 2 | Thigh Abductor |
102kg
15x
102kg
14x
102kg
13x
102kg
12x
102kg
11x
|
65 | 6630 |
| 3 | Leg Press Machine |
160kg
15x
170kg
15x
170kg
15x
|
45 | 7500 |
| 4 | Leg Extensions |
55kg
15x
57kg
13x
57kg
12x
|
40 | 2250 |
| 5 | Reverse fly machine |
30kg
15x
30kg
15x
30kg
15x
|
45 | 1350 |
| 6 | Dumbbell Lateral Raise |
40kg
15x
40kg
12x
40kg
9x
|
36 | 1440 |
| 7 | cable external rotation |
25kg
30x
25kg
30x
25kg
30x
26kg
30x
|
120 | 3030 |
| 8 | Shoulder Press Machine |
70kg
15x
80kg
15x
85kg
9x
85kg
8x
90kg
8x
|
55 | 4415 |
| Total | 481 | 32715 | ||
