March 13, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Hip Thrust Machine |
40kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
20x
|
80 | 3200 |
| 2 | Thigh Abductor |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
30kg
20x
|
80 | 3600 |
| 3 | Thigh Adductor |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
20x
|
68 | 3400 |
| 4 | Standing Calf Raises |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
20x
82kg
20x
82kg
10x
82kg
30x
|
120 | 7320 |
| 5 | 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 |
| 6 | Straight Arm Pushdown |
21kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
20x
|
60 | 960 |
| 7 | Cable Crossover |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
15kg
20x
|
80 | 1500 |
| 8 | Ab Rollout on Knees |
82kg
10x
82kg
10x
82kg
10x
82kg
10x
82kg
20x
|
60 | 4920 |
| Total | 684 | 26600 | ||
Notes
12:14 - 13:21
Mayor's Gym
Hard workout
