March 22, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Calf Raises with Bands |
20kg
40x
20kg
40x
20kg
40x
|
120 | 2400 |
| 2 | Dumbbell Rear Lunges |
115kg
20x
115kg
20x
115kg
20x
|
60 | 6900 |
| 3 | Thigh Adductor |
45kg
20x
50kg
15x
50kg
15x
|
50 | 2400 |
| 4 | Ab crunch machine |
47kg
20x
47kg
20x
50kg
15x
|
55 | 2630 |
| 5 | Seated Cable Ab Crunches |
20kg
30x
20kg
30x
20kg
30x
|
90 | 1800 |
| 6 | Cross Body Crunches |
0kg
20x
0kg
18x
0kg
20x
|
58 | 0 |
| 7 | frist curl |
20kg
20x
30kg
15x
30kg
13x
20kg
10x
|
58 | 1440 |
| 8 | Drag Curl |
27kg
10x
27kg
10x
27kg
10x
|
30 | 810 |
| Total | 521 | 18380 | ||
