November 16, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg Extensions |
55kg
12x
55kg
12x
55kg
12x
|
36 | 1980 |
| 2 | Hack Squat Machine |
127kg
12x
127kg
12x
127kg
12x
|
36 | 4572 |
| 3 | Smith Machine Squats |
127kg
20x
147kg
20x
167kg
20x
|
60 | 8820 |
| 4 | frist curl |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
| 5 | Ab crunch machine |
47kg
20x
50kg
20x
50kg
20x
|
60 | 2940 |
| 6 | Ab Rollout on Knees |
40kg
12x
40kg
12x
|
24 | 960 |
| 7 | Side Bend |
20kg
40x
20kg
40x
|
80 | 1600 |
| Total | 332 | 21952 | ||
