Gym Workout

# Exercise Sets Reps Weight
1 Ab crunch machine
125lb
35x
35 4375
2 Cable lat pulldown
120lb
12x
100lb
10x
22 2440
3 Leg extension machine
70lb
140x
150lb
85x
225 22550
4 Thigh Abductor
190lb
80x
80 15200
5 Thigh Adductor
190lb
100x
100 19000
6 Lying leg curl
50lb
80x
80 4000
7 Donkey Calf Raises
130lb
40x
40 5200
8 Bench Press Machine
90lb
20x
70lb
15x
35 2850
9 Bicep Curls
90lb
20x
70lb
20x
40 3200
10 Incline Pushdown
110lb
10x
110lb
8x
110lb
5x
23 2530
11 Flat Bench Cable Flys
145lb
15x
130lb
8x
23 3215
12 Reverse fly machine
130lb
16x
16 2080
13 Cable Upright Rows
85lb
10x
10 850
14 Machine Shrug
72lb
0x
0 0
15 Cable Incline Triceps Extension
110lb
15x
15 1650
16 Leg Raises
40lb
12x
12 480
17 Back Extension on Stability Ball
45lb
0x
0 0
18 Sit-ups
50lb
0x
0 0
19 Bent Over Cable Lateral Raises
10lb
20x
10lb
20x
40 400
20 Barbell Incline Triceps Extension
15lb
0x
0 0
21 Dumbbell Shoulder Press
40lb
30x
30 1200
22 Hack Squats
100lb
50x
50 5000
23 Front and Back Neck Isometric
10lb
0x
0 0
Total 876 96220

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Marley


Marley