July 16, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squats |
50kg
10x
70kg
11x
70kg
11x
70kg
11x
|
43 | 2810 |
| 2 | Hack Squat Machine |
55kg
12x
55kg
12x
60kg
12x
60kg
12x
|
48 | 2760 |
| 3 | Leg extension machine |
65kg
15x
70kg
15x
70kg
15x
70kg
15x
|
60 | 4125 |
| 4 | Smith Machine Overhead Shoulder Press |
30kg
10x
35kg
10x
35kg
10x
35kg
10x
|
40 | 1350 |
| 5 | Dumbbell Lateral Raises |
16kg
13x
16kg
13x
16kg
13x
16kg
13x
|
52 | 832 |
| 6 | Bent Over Rear Delt Row |
14kg
15x
14kg
15x
14kg
15x
|
45 | 630 |
| Total | 288 | 12507 | ||
