April 1, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg Press Machine |
135kg
12x
135kg
12x
135kg
12x
135kg
12x
|
48 | 6480 |
| 2 | Bench Press |
20kg
12x
55kg
12x
55kg
12x
55kg
12x
55kg
12x
|
60 | 2880 |
| 3 | Seated Pulley Row |
55kg
12x
55kg
12x
55kg
12x
|
36 | 1980 |
| 4 | Shoulder Press |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
48 | 1440 |
| 5 | Barbell Rear Delt Row |
90kg
8x
90kg
8x
90kg
8x
90kg
8x
|
32 | 2880 |
| 6 | Decline Crunches |
0kg
15x
0kg
15x
0kg
15x
0kg
15x
|
60 | 0 |
| 7 | Squat |
20kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2400 |
| 8 | Standing Triceps Extension |
25kg
8x
25kg
8x
25kg
8x
25kg
8x
|
32 | 800 |
| 9 | Bicep Curls |
12.5kg
8x
13kg
8x
13kg
8x
|
24 | 308 |
| Total | 380 | 19168 | ||
