June 15, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Hack Squats |
126kg
12x
126kg
12x
146kg
12x
|
36 | 4776 |
| 2 | Thigh Adductor |
45kg
15x
55kg
15x
55kg
15x
|
45 | 2325 |
| 3 | Standing Barbell Calf Raise |
126kg
20x
146kg
20x
166kg
20x
|
60 | 8760 |
| 4 | Leg raise machine |
20kg
0x
20kg
0x
20kg
0x
|
0 | 0 |
| 5 | frist curl |
20kg
20x
30kg
15x
30kg
15x
20kg
15x
|
65 | 1600 |
| 6 | Decline Oblique Crunches |
25kg
30x
30kg
30x
30kg
20x
|
80 | 2250 |
| 7 | Ab Rollout on Knees |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
| Total | 316 | 20911 | ||
