Gym Workout

# Exercise Sets Reps Weight
1 Ab crunch machine
80lb
35x
35 2800
2 Cable lat pulldown
100lb
16x
100lb
10x
26 2600
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
135lb
50x
50 6750
8 Bench Press Machine
95lb
15x
95lb
10x
25 2375
9 Bicep Curls
90lb
20x
70lb
20x
40 3200
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
10x
10 850
14 Machine Shrug
72lb
17x
17 1224
15 Cable Incline Triceps Extension
57lb
15x
50lb
15x
30 1605
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
20 200
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
40x
40 400
Total 931 97309

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Marley


Marley