September 19, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | One Leg Squat |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
100 | 8000 |
| 2 | Thigh Abductor |
30kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
20x
|
60 | 2800 |
| 3 | Standing Calf Raises |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
20x
|
60 | 4800 |
| 4 | Seated calf raise machine |
30kg
10x
30kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1400 |
| 5 | One Legged Kickback |
4kg
10x
4kg
10x
4kg
10x
4kg
10x
4kg
20x
4kg
10x
4kg
10x
4kg
10x
4kg
10x
4kg
20x
|
120 | 480 |
| 6 | Push Up With Feet on Exercise Ball |
80kg
10x
80kg
10x
80kg
10x
|
30 | 2400 |
| 7 | Cable Crossover |
12kg
10x
6kg
10x
6kg
10x
6kg
30x
6kg
30x
|
90 | 600 |
| Total | 520 | 20480 | ||
Notes
8:10 -
Aktiv & vital, Plön, Germany
