July 19, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Seated Leg Curl |
45kg
15x
50kg
12x
50kg
12x
|
39 | 1875 |
| 2 | Leg Press Machine |
120kg
12x
130kg
12x
140kg
12x
|
36 | 4680 |
| 3 | Side Bend |
20kg
40x
20kg
40x
20kg
40x
|
120 | 2400 |
| 4 | Calf Raises with Bands |
140kg
20x
160kg
15x
|
35 | 5200 |
| 5 | frist curl |
20kg
20x
30kg
12x
30kg
12x
|
44 | 1120 |
| 6 | Bicep Curls Machine |
22kg
10x
20kg
10x
15kg
10x
10kg
10x
22kg
10x
20kg
10x
15kg
10x
|
70 | 1240 |
| 7 | Triceps Pushdown |
27kg
12x
30kg
12x
30kg
12x
|
36 | 1044 |
| 8 | Ab crunch machine |
65kg
15x
65kg
12x
65kg
12x
|
39 | 2535 |
| 9 | Leg Raises |
0kg
20x
|
20 | 0 |
| Total | 439 | 20094 | ||
