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
60lb
70x
30lb
30x
160lb
0x
100 5100
5 Thigh Abductor
80lb
0x
0 0
6 Thigh Adductor
80lb
0x
0 0
7 Crunches
80lb
0x
80lb
0x
0 0
8 hamstring
70lb
15x
60lb
15x
30 1950
9 Shoulder Press
70lb
20x
60lb
20x
60lb
25x
65 4100
10 triceps extension
100lb
10x
100lb
10x
20 2000
11 Cable lat pulldown
110lb
15x
15 1650
12 Squats
150lb
0x
150lb
0x
0 0
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
160lb
15x
150lb
12x
27 4200
18 Reverse fly machine
100lb
20x
20 2000
19 Front and Back Neck Isometric
10lb
20x
10lb
20x
40 400
20 Leg Lift
100lb
0x
0 0
Total 527 43150

Notes

healing groin strain


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Marley


Marley