Gym Workout

# Exercise Sets Reps Weight
1 Ab crunch machine
80lb
30x
30 2400
2 Cable lat pulldown
120lb
12x
100lb
14x
26 2840
3 Leg extension machine
70lb
140x
150lb
75x
215 21050
4 Thigh Abductor
190lb
100x
100 19000
5 Thigh Adductor
190lb
100x
100 19000
6 Lying leg curl
40lb
80x
80 3200
7 Donkey Calf Raises
130lb
60x
60 7800
8 Bench Press Machine
90lb
18x
70lb
15x
33 2670
9 Bicep Curls
90lb
20x
70lb
15x
35 2850
10 Incline Pushdown
110lb
12x
12 1320
11 Flat Bench Cable Flys
145lb
15x
130lb
8x
23 3215
12 Reverse fly machine
115lb
16x
16 1840
13 Cable Upright Rows
85lb
15x
15 1275
14 Machine Shrug
72lb
22x
22 1584
15 Cable Incline Triceps Extension
120lb
0x
0 0
16 Leg Raises
40lb
12x
12 480
17 Back Extension on Stability Ball
35lb
20x
20 700
18 Sit-ups
50lb
0x
0 0
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
Total 979 98624

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Marley


Marley