June 16, 2021
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Ab crunch machine |
125lb
30x
|
30 | 3750 |
| 2 | Cable lat pulldown |
120lb
10x
100lb
10x
140lb
10x
|
30 | 3600 |
| 3 | Leg extension machine |
70lb
140x
150lb
75x
|
215 | 21050 |
| 4 | Thigh Abductor |
190lb
70x
|
70 | 13300 |
| 5 | Thigh Adductor |
190lb
70x
|
70 | 13300 |
| 6 | Lying leg curl |
50lb
80x
|
80 | 4000 |
| 7 | Donkey Calf Raises |
70lb
70x
170lb
40x
|
110 | 11700 |
| 8 | Bench Press Machine |
100lb
20x
80lb
15x
|
35 | 3200 |
| 9 | Bicep Curls |
90lb
20x
70lb
20x
|
40 | 3200 |
| 10 | Incline Pushdown |
130lb
12x
|
12 | 1560 |
| 11 | Flat Bench Cable Flys |
145lb
10x
160lb
12x
|
22 | 3370 |
| 12 | Reverse fly machine |
130lb
16x
|
16 | 2080 |
| 13 | Cable Upright Rows |
100lb
10x
|
10 | 1000 |
| 14 | Machine Shrug |
72lb
17x
|
17 | 1224 |
| 15 | Cable Incline Triceps Extension |
120lb
20x
|
20 | 2400 |
| 16 | Leg Raises |
40lb
12x
|
12 | 480 |
| 17 | Back Extension on Stability Ball |
45lb
20x
|
20 | 900 |
| 18 | Sit-ups |
50lb
40x
|
40 | 2000 |
| 19 | Bent Over Cable Lateral Raises |
10lb
20x
|
20 | 200 |
| 20 | Barbell Incline Triceps Extension |
15lb
40x
|
40 | 600 |
| 21 | Dumbbell Shoulder Press |
40lb
30x
|
30 | 1200 |
| 22 | Hack Squats |
100lb
60x
|
60 | 6000 |
| 23 | Front and Back Neck Isometric |
10lb
40x
|
40 | 400 |
| Total | 1039 | 100514 | ||
