# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Ab crunch machine |
125lb
30x
|
30 | 3750 |
2 | Cable lat pulldown |
120lb
16x
100lb
10x
|
26 | 2920 |
3 | Leg extension machine |
70lb
140x
140lb
75x
|
215 | 20300 |
4 | Thigh Abductor |
190lb
100x
|
100 | 19000 |
5 | Thigh Adductor |
190lb
100x
|
100 | 19000 |
6 | Lying leg curl |
50lb
80x
|
80 | 4000 |
7 | Donkey Calf Raises |
70lb
70x
|
70 | 4900 |
8 | Bench Press Machine |
100lb
15x
80lb
15x
|
30 | 2700 |
9 | Bicep Curls |
90lb
20x
70lb
20x
|
40 | 3200 |
10 | Incline Pushdown |
130lb
8x
|
8 | 1040 |
11 | Flat Bench Cable Flys |
145lb
14x
130lb
8x
|
22 | 3070 |
12 | Reverse fly machine |
130lb
16x
|
16 | 2080 |
13 | Cable Upright Rows |
85lb
10x
|
10 | 850 |
14 | Machine Shrug |
72lb
17x
|
17 | 1224 |
15 | Cable Incline Triceps Extension |
56lb
12x
|
12 | 672 |
16 | Leg Raises |
40lb
12x
|
12 | 480 |
17 | Back Extension on Stability Ball |
35lb
20x
|
20 | 700 |
18 | Sit-ups |
50lb
30x
|
30 | 1500 |
19 | Bent Over Cable Lateral Raises |
10lb
20x
|
20 | 200 |
20 | Barbell Incline Triceps Extension |
15lb
40x
|
40 | 600 |
21 | Dumbbell Shoulder Press |
40lb
40x
|
40 | 1600 |
Total | 938 | 93786 |