July 5, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Hack Squat Machine |
126kg
12x
126kg
12x
126kg
12x
|
36 | 4536 |
| 2 | Thigh Adductor |
45kg
20x
50kg
15x
60kg
12x
65kg
12x
|
59 | 3150 |
| 3 | Seated calf raise machine |
40kg
12x
40kg
15x
40kg
12x
|
39 | 1560 |
| 4 | Side Bend |
20kg
40x
20kg
40x
20kg
40x
|
120 | 2400 |
| 5 | Ab crunch machine |
60kg
20x
65kg
20x
65kg
20x
|
60 | 3800 |
| 6 | frist curl |
20kg
15x
30kg
12x
30kg
12x
|
39 | 1020 |
| 7 | Ab crunch machine |
45kg
16x
50kg
15x
55kg
12x
|
43 | 2130 |
| Total | 396 | 18596 | ||
