Gym Workout

# Exercise Sets Reps Weight
1 Bench Press Machine
110lb
20x
100lb
15x
35 3700
2 Bench Dips
90lb
15x
15 1350
3 bicep curl
40lb
20x
40lb
20x
40 1600
4 quadriceps
70lb
70x
70lb
70x
150lb
60x
200 18800
5 Thigh Abductor
80lb
60x
60 4800
6 Thigh Adductor
80lb
0x
0 0
7 Crunches
80lb
20x
80lb
20x
40 3200
8 hamstring
70lb
15x
60lb
15x
30 1950
9 Shoulder Press
70lb
20x
60lb
20x
40 2600
10 triceps extension
100lb
15x
100lb
15x
30 3000
11 Cable lat pulldown
110lb
15x
110lb
12x
27 2970
12 Squats
150lb
14x
150lb
12x
26 3900
13 Cable Shrugs
150lb
20x
20 3000
14 Donkey Calf Raises
190lb
15x
15 2850
15 Shoulder Press
100lb
40x
100lb
20x
60 6000
16 Back Extension
130lb
25x
25 3250
17 Chest machine
150lb
15x
15 2250
18 Reverse fly machine
100lb
16x
16 1600
19 Front and Back Neck Isometric
10lb
20x
10lb
20x
40 400
20 Leg Lift
100lb
0x
0 0
21 Upright Row
80lb
15x
15 1200
Total 749 68420

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Marley


Marley