Gym Workout

# Exercise Sets Reps Weight
1 Bench Press Machine
120lb
20x
100lb
15x
35 3900
2 Bench Dips
90lb
15x
15 1350
3 bicep curl
50lb
20x
40lb
20x
40 1800
4 quadriceps
80lb
70x
80lb
70x
160lb
50x
190 19200
5 Thigh Abductor
80lb
60x
60 4800
6 Thigh Adductor
80lb
60x
60 4800
7 Crunches
80lb
20x
80lb
10x
30 2400
8 hamstring
70lb
15x
60lb
15x
30 1950
9 Shoulder Press
80lb
20x
60lb
20x
40 2800
10 triceps extension
100lb
20x
100lb
0x
20 2000
11 Cable lat pulldown
120lb
12x
12 1440
12 Squats
150lb
14x
150lb
14x
28 4200
13 Cable Shrugs
150lb
0x
0 0
14 Donkey Calf Raises
190lb
15x
15 2850
15 Shoulder Press
100lb
0x
100lb
0x
0 0
16 Back Extension
130lb
25x
25 3250
17 Chest machine
160lb
15x
15 2400
18 Reverse fly machine
110lb
20x
20 2200
19 Front and Back Neck Isometric
10lb
20x
10lb
20x
40 400
20 Leg Lift
100lb
10x
10 1000
Total 685 62740

Notes

fatigue--- gained 4 lbs water weight


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Marley


Marley