November 7, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
10x
100kg
8x
110kg
8x
130kg
5x
100kg
8x
90kg
12x
|
51 | 5010 |
| 2 | Box Squat |
50kg
8x
80kg
8x
90kg
8x
100kg
8x
110kg
8x
110kg
8x
|
48 | 4320 |
| 3 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
10x
75kg
8x
|
42 | 3150 |
| 4 | Lying leg curl |
55kg
8x
55kg
8x
55kg
8x
55kg
8x
55kg
8x
|
40 | 2200 |
| 5 | Seated calf raise machine |
60kg
12x
60kg
12x
60kg
12x
60kg
12x
60kg
12x
60kg
10x
|
70 | 4200 |
| 6 | Leg raise machine |
10kg
12x
10kg
12x
10kg
12x
|
36 | 360 |
| 7 | Pull-up |
102kg
20x
|
20 | 2040 |
| Total | 307 | 21280 | ||
