July 9, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squats |
50kg
10x
70kg
10x
70kg
10x
70kg
12x
|
42 | 2740 |
| 2 | Hack Squat Machine |
55kg
12x
55kg
12x
55kg
12x
55kg
12x
|
48 | 2640 |
| 3 | Leg extension machine |
65kg
15x
65kg
15x
70kg
15x
70kg
15x
|
60 | 4050 |
| 4 | Smith Machine Overhead Shoulder Press |
30kg
10x
40kg
10x
37.5kg
10x
35kg
10x
|
40 | 1425 |
| 5 | Dumbbell Lateral Raises |
16kg
12x
16kg
12x
18kg
12x
16kg
12x
|
48 | 792 |
| 6 | Bent Over Rear Delt Row |
12kg
15x
12kg
15x
12kg
15x
|
45 | 540 |
| Total | 283 | 12187 | ||
