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
25x
40lb
20x
45 1800
4 quadriceps
70lb
50x
70lb
50x
160lb
0x
100 7000
5 Thigh Abductor
70lb
30x
30 2100
6 Thigh Adductor
80lb
0x
0 0
7 Crunches
80lb
0x
80lb
0x
0 0
8 hamstring
70lb
20x
60lb
15x
35 2300
9 Shoulder Press
70lb
45x
60lb
45x
90 5850
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
15 2400
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 580 47650

Notes

Strain is better


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Marley


Marley