January 1, 2019
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squats |
80kg
5x
70kg
5x
80kg
5x
90kg
5x
100kg
5x
110kg
3x
120kg
2x
80kg
5x
80kg
5x
80kg
5x
|
45 | 3870 |
| 2 | Seated Leg Curl |
45kg
15x
45kg
15x
45kg
15x
45kg
15x
25kg
20x
|
80 | 3200 |
| 3 | Leg Extensions |
60kg
15x
60kg
15x
60kg
15x
60kg
15x
30kg
20x
|
80 | 4200 |
| 4 | Standing Leg Curl |
10kg
15x
10kg
15x
10kg
15x
10kg
15x
10kg
10x
10kg
10x
|
80 | 800 |
| 5 | Smith Standing Calf Raise |
60kg
15x
60kg
15x
60kg
15x
60kg
15x
60kg
10x
60kg
10x
|
80 | 4800 |
| 6 | Alternate Bicep Curl |
14kg
10x
14kg
10x
14kg
10x
14kg
10x
|
40 | 560 |
| 7 | Preacher Curl Machine |
20kg
10x
15kg
10x
15kg
10x
10kg
10x
|
40 | 600 |
| Total | 445 | 18030 | ||
