March 10, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Hack Squats |
45kg
10x
45kg
10x
45kg
10x
45kg
10x
45kg
10x
|
50 | 2250 |
| 2 | Leg extension rack |
81kg
6x
81kg
6x
81kg
6x
81kg
6x
81kg
10x
|
34 | 2754 |
| 3 | Leg Extensions |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
20x
|
60 | 1800 |
| 4 | Seated Leg Curl |
82kg
12x
82kg
12x
82kg
12x
82kg
12x
82kg
20x
|
68 | 5576 |
| 5 | Standing Calf Raises |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
20x
|
68 | 2720 |
| 6 | Alternate Bicep Curl |
7kg
15x
8kg
15x
7kg
15x
8kg
15x
7kg
15x
8kg
15x
7kg
15x
8kg
15x
7kg
20x
8kg
20x
|
160 | 1200 |
| 7 | Triceps Pushdown with Rope |
15kg
12x
15kg
12x
15kg
12x
15kg
12x
15kg
12x
|
60 | 900 |
| 8 | Alternate Hammer Curl |
7kg
10x
8kg
10x
7kg
10x
8kg
10x
7kg
10x
8kg
10x
7kg
10x
8kg
10x
7kg
20x
8kg
20x
|
120 | 900 |
| 9 | Dumbbell Lateral Raises |
8kg
10x
8kg
10x
8kg
10x
8kg
10x
8kg
10x
|
50 | 400 |
| Total | 670 | 18500 | ||
Notes
6:32 - 7:32
Mayor's Gym
Great feeling & pump (especially calves)
