April 12, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Hack Squat Machine |
126kg
10x
126kg
10x
126kg
10x
|
30 | 3780 |
| 2 | Leg Extensions |
45kg
15x
50kg
12x
50kg
12x
|
39 | 1875 |
| 3 | Smith Machine Reverse Calf Raises |
126kg
20x
146kg
20x
146kg
20x
126kg
20x
|
80 | 10880 |
| 4 | Ab crunch machine |
47kg
20x
50kg
20x
50kg
20x
|
60 | 2940 |
| 5 | Decline Oblique Crunches |
30kg
40x
25kg
40x
25kg
40x
|
120 | 3200 |
| 6 | frist curl |
20kg
20x
30kg
10x
25kg
12x
|
42 | 1000 |
| 7 | L-Sit |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| Total | 431 | 23675 | ||
