December 19, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
8x
110kg
8x
130kg
4x
110kg
8x
100kg
8x
100kg
8x
80kg
16x
|
60 | 5800 |
| 2 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 3 | Lying leg curl |
50kg
10x
50kg
10x
50kg
8x
50kg
8x
50kg
8x
|
44 | 2200 |
| 4 | Seated calf raise machine |
50kg
12x
65kg
12x
65kg
12x
65kg
12x
65kg
12x
65kg
12x
|
72 | 4500 |
| 5 | Smith Standing Calf Raise |
50kg
12x
70kg
10x
90kg
10x
90kg
10x
90kg
10x
90kg
10x
|
62 | 4900 |
| 6 | Ab crunch machine |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
|
48 | 2400 |
| 7 | Pull-up |
102kg
16x
102kg
4x
|
20 | 2040 |
| Total | 346 | 24840 | ||
