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

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Marley


Marley