Gym Workout

# Exercise Sets Reps Weight
1 Bench Press
120lb
20x
100lb
20x
40 4400
2 Bench Dips
90lb
15x
15 1350
3 Bicep Curls Machine
50lb
22x
40lb
18x
40 1820
4 quadriceps
80lb
60x
80lb
60x
170lb
60x
180 19800
5 Thigh Abductor
80lb
50x
50 4000
6 Thigh Adductor
80lb
50x
50 4000
7 Ab crunch machine
80lb
25x
25 2000
8 hamstring
70lb
20x
60lb
15x
35 2300
9 overhead press
70lb
25x
70lb
25x
60lb
25x
60lb
25x
100 6500
10 Squat
160lb
15x
15 2400
11 Cable Incline Triceps Extension
100lb
10x
10 1000
12 Cable Rope Overhead Triceps Extension
110lb
10x
10 1100
13 Cable lat pulldown
120lb
10x
100lb
12x
22 2400
14 shrugs bands
170lb
17x
17 2890
15 Donkey Calf Raises
190lb
15x
15 2850
16 Front and Back Neck Isometric
10lb
20x
10lb
20x
40 400
17 Rear Deltoid Row
60lb
0x
60lb
0x
0 0
18 Back Extension
130lb
0x
0 0
19 Butterfly Machine
160lb
15x
150lb
15x
30 4650
20 Reverse fly machine
110lb
17x
17 1870
21 Cable Upright Rows
100lb
0x
0 0
Total 711 65730

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Marley


Marley