August 9, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | One Legged Kickback |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
20x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
20x
|
120 | 1200 |
| 2 | Thigh Abductor |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
20x
|
60 | 2400 |
| 3 | Thigh Adductor |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
20x
|
60 | 3000 |
| 4 | Standing Calf Raises |
81kg
10x
81kg
10x
81kg
10x
81kg
10x
81kg
20x
81kg
20x
|
80 | 6480 |
| 5 | Triceps Pushdown with Rope |
10kg
10x
10kg
10x
10kg
10x
10kg
20x
10kg
20x
|
70 | 700 |
| 6 | Alternate Hammer Curl |
5kg
10x
5kg
10x
5kg
10x
5kg
10x
|
40 | 200 |
| 7 | Standing Bicep Curls |
10kg
20x
10kg
20x
10kg
20x
|
60 | 600 |
| 8 | Overhead Curl |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
50 | 500 |
| 9 | Cable Crossover |
10kg
10x
15kg
10x
15kg
10x
15kg
15x
15kg
20x
|
65 | 925 |
| 10 | Wide Grip Lat Pulldown |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 11 | Crunches |
81kg
8x
81kg
10x
81kg
10x
81kg
8x
81kg
10x
|
46 | 3726 |
| Total | 701 | 20731 | ||
Notes
6:37 - 7:32
Mayor's Gym
4
