March 31, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | dumbell single hand tricep extension |
8lb
10x
8lb
10x
8lb
10x
|
30 | 240 |
| 2 | dumbell extension | 0 | 0 | |
| 3 | tricep kickbacks |
8lb
10x
8lb
10x
8lb
10x
|
30 | 240 |
| 4 | lantern squats | 0 | 0 | |
| 5 | seated dumbell calve raises |
12lb
10x
12lb
10x
12lb
10x
|
30 | 360 |
| 6 | standing calve raises | 0 | 0 | |
| 7 | leg extensions |
45lb
10x
60lb
10x
60lb
10x
|
30 | 1650 |
| 8 | kneeling squats |
25lb
10x
25lb
10x
25lb
10x
|
30 | 750 |
| 9 | frontal deltoid plate raises |
10lb
10x
10lb
10x
10lb
10x
|
30 | 300 |
| 10 | standing kettle bell alternating deltoid press |
9lb
10x
13lb
10x
13lb
10x
|
30 | 350 |
| 11 | inside dumbell deltoid raises |
10lb
10x
15lb
10x
15lb
10x
|
30 | 400 |
| 12 | upright rows | 0 | 0 | |
| 13 | busdrivers |
10lb
5x
15lb
5x
20lb
10x
|
20 | 325 |
| 14 | lantern squats | 0 | 0 | |
| Total | 260 | 4615 | ||
