# | 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
150lb
75x
|
215 | 21050 |
4 | Thigh Abductor |
190lb
50x
|
50 | 9500 |
5 | Thigh Adductor |
190lb
50x
|
50 | 9500 |
6 | Lying leg curl |
50lb
80x
|
80 | 4000 |
7 | Donkey Calf Raises |
70lb
70x
|
70 | 4900 |
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
15x
130lb
8x
|
23 | 3215 |
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
15x
|
15 | 1800 |
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
50x
|
50 | 5000 |
23 | Front and Back Neck Isometric |
10lb
40x
|
40 | 400 |
24 | Hack Squat Machine |
120lb
30x
|
30 | 3600 |
Total | 971 | 87279 |