September 20, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg Extensions |
55kg
12x
55kg
12x
55kg
12x
|
36 | 1980 |
| 2 | Thigh Adductor |
45kg
15x
50kg
20x
55kg
15x
|
50 | 2500 |
| 3 | Smith Standing Calf Raise |
126kg
20x
146kg
20x
166kg
15x
146kg
20x
|
75 | 10850 |
| 4 | frist curl |
20kg
15x
30kg
12x
30kg
12x
|
39 | 1020 |
| 5 | Ab crunch machine |
47kg
20x
50kg
20x
50kg
20x
|
60 | 2940 |
| 6 | Seated calf raise machine |
20kg
15x
40kg
10x
30kg
12x
|
37 | 1060 |
| 7 | Side Bend |
20kg
40x
20kg
40x
|
80 | 1600 |
| 8 | Plank (lankku) |
0kg
1x
|
1 | 0 |
| Total | 378 | 21950 | ||
