March 7, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Hip Thrust Machine |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
20x
|
68 | 2720 |
| 2 | Thigh Abductor |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
|
60 | 3000 |
| 3 | Thigh Adductor |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
20x
|
68 | 3400 |
| 4 | Seated calf raise machine |
15kg
15x
15kg
15x
15kg
15x
15kg
15x
15kg
20x
|
80 | 1200 |
| 5 | Standing Calf Raises |
83kg
15x
83kg
15x
83kg
15x
83kg
20x
83kg
20x
83kg
20x
83kg
20x
83kg
20x
83kg
20x
83kg
50x
|
215 | 17845 |
| 6 | One Legged Kickback |
12kg
12x
13kg
12x
12kg
12x
13kg
12x
12kg
20x
13kg
12x
12kg
12x
13kg
12x
12kg
12x
13kg
20x
|
136 | 1700 |
| 7 | Wide Grip Lat Pulldown |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 8 | Seated Cable Rows |
20kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
20x
|
60 | 1700 |
| 9 | Straight Arm Pushdown |
21kg
12x
21kg
12x
21kg
12x
21kg
12x
21kg
20x
|
68 | 1428 |
| 10 | Ab Rollout on Knees |
83kg
10x
83kg
10x
83kg
10x
83kg
10x
83kg
20x
|
60 | 4980 |
| Total | 865 | 38973 | ||
Notes
6:33 - 7:34
Mayor's Gym
Great feeling & pump
