Gym Workout

# Exercise Sets Reps Weight
1 Bench Press Machine
120lb
20x
100lb
15x
35 3900
2 Bench Dips
90lb
10x
10 900
3 bicep curl
40lb
20x
40lb
20x
40 1600
4 quadriceps
80lb
60x
80lb
60x
150lb
60x
180 18600
5 Thigh Abductor
80lb
60x
60 4800
6 Thigh Adductor
60lb
60x
60 3600
7 Crunches
80lb
20x
80lb
20x
40 3200
8 hamstring
70lb
15x
60lb
15x
30 1950
9 Shoulder Press
70lb
50x
60lb
50x
100 6500
10 triceps extension
100lb
20x
100lb
10x
30 3000
11 Cable lat pulldown
110lb
15x
15 1650
12 Squats
150lb
14x
150lb
14x
28 4200
13 Cable Shrugs
170lb
20x
20 3400
14 Donkey Calf Raises
190lb
15x
15 2850
15 Shoulder Press
10lb
40x
10lb
20x
60 600
16 Back Extension
130lb
25x
25 3250
17 Chest machine
160lb
15x
15 2400
18 Reverse fly machine
110lb
16x
16 1760
19 Front and Back Neck Isometric
10lb
20x
10lb
20x
40 400
20 Leg Lift
100lb
0x
0 0
21 back row
110lb
16x
16 1760
Total 835 70320

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Marley


Marley