December 3, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
8x
100kg
8x
110kg
8x
110kg
6x
110kg
6x
110kg
8x
|
44 | 4520 |
| 2 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 3 | Lying leg curl |
50kg
8x
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
40 | 2320 |
| 4 | Seated calf raise machine |
50kg
10x
65kg
10x
65kg
10x
65kg
10x
65kg
10x
65kg
10x
|
60 | 3750 |
| 5 | Pull-up |
100kg
20x
|
20 | 2000 |
| 6 | Ab crunch machine |
50kg
40x
|
40 | 2000 |
| 7 | Power-Abs |
0kg
100x
0kg
100x
|
200 | 0 |
| Total | 444 | 17590 | ||
