Gym Workout

# Exercise Sets Reps Weight
1 Bench Press
120lb
12x
100lb
15x
27 2940
2 Bench Dips
90lb
15x
15 1350
3 Bicep Curls Machine
40lb
22x
40lb
18x
40 1600
4 quadriceps
70lb
60x
70lb
60x
150lb
60x
180 17400
5 Thigh Abductor
80lb
50x
50 4000
6 Thigh Adductor
80lb
0x
0 0
7 Ab crunch machine
70lb
20x
20 1400
8 hamstring
60lb
20x
60lb
15x
35 2100
9 overhead press
70lb
0x
60lb
25x
60lb
25x
60lb
25x
75 4500
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
110lb
10x
10 1100
14 shrugs bands
160lb
20x
20 3200
15 Donkey Calf Raises
190lb
15x
15 2850
16 Front and Back Neck Isometric
10lb
20x
10lb
20x
40 400
17 Rear Deltoid Row
80lb
20x
60lb
0x
20 1600
18 Back Extension
130lb
25x
25 3250
19 Butterfly Machine
160lb
0x
150lb
15x
15 2250
20 Reverse fly machine
110lb
17x
17 1870
21 Cable Upright Rows
100lb
0x
0 0
Total 639 56310

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Marley


Marley