July 25, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Machine One Leg Squat |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
120 | 4800 |
| 2 | Smith Machine Hip Thrust |
80kg
15x
80kg
15x
80kg
15x
80kg
15x
80kg
20x
|
80 | 6400 |
| 3 | Smith Standing Calf Raise |
80kg
20x
80kg
20x
80kg
20x
80kg
20x
80kg
20x
|
100 | 8000 |
| 4 | One Legged Kickback Machine |
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
105kg
20x
|
200 | 21000 |
| 5 | Thigh Adductor |
105kg
10x
105kg
10x
105kg
10x
105kg
10x
105kg
10x
105kg
10x
105kg
10x
105kg
10x
105kg
20x
105kg
20x
|
120 | 12600 |
| 6 | Thigh Abductor |
63kg
15x
79kg
12x
79kg
12x
79kg
12x
55kg
12x
|
63 | 4449 |
| 7 | Seated Leg Curl |
63kg
15x
79kg
12x
87kg
12x
103kg
8x
55kg
12x
|
59 | 4421 |
| 8 | Seated Cable Rows |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 9 | Ab Rollout on Knees |
81kg
10x
81kg
10x
81kg
10x
81kg
10x
81kg
10x
|
50 | 4050 |
| Total | 852 | 68120 | ||
Notes
14:28 - 15:53
UniSport City Center
Hard workout
