June 8, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg Press Machine |
100kg
12x
100kg
12x
100kg
12x
|
36 | 3600 |
| 2 | Chest Dips |
0kg
12x
0kg
12x
0kg
12x
|
36 | 0 |
| 3 | Chin-Ups |
0kg
12x
0kg
12x
0kg
12x
|
36 | 0 |
| 4 | Lying leg curl |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
| 5 | French press |
20kg
15x
20kg
15x
|
30 | 600 |
| 6 | Preacher Curl |
18kg
15x
18kg
15x
|
30 | 540 |
| 7 | scott press |
5kg
15x
5kg
15x
|
30 | 150 |
| 8 | Calves Press on Leg Machine |
100kg
18x
100kg
18x
100kg
18x
|
54 | 5400 |
| Total | 288 | 12090 | ||
Notes
Day 3
+ ABS
Routine:
Day 1:
4x8
A1- Squats
A2- BB incline press
A3- Db Romanian deadlift
A4- MEdium parallel Chin ups
3x8
B1- Bb shoulder press
B2- Db incline curls
B3- dips
3x16
C1-Seated calf raise
ABS
Day 2:
5x6
A1- Deadlift
A2-Bb row
A3- Bench press
A4- Bench glute bridge
3x6
B1- Arnold press
B2- Db Hammer curl
B3 - Standing overhead tríceps extensión
3x6
C1- standing Calves raise. (stairs)
C2- TIbial raise
ABS
Day 3:
3x12
A1-Leg press
A2- Dips
A3-Pull ups
A4- Leg curls
2x15
B1-Scott raise
B2-preacher curls
B3-French press
2x15
Calves on leg press machine
ABS
