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
18x
38 1520
4 quadriceps
80lb
70x
80lb
70x
150lb
60x
200 20200
5 Thigh Abductor
80lb
50x
50 4000
6 Thigh Adductor
80lb
50x
50 4000
7 Crunches
80lb
20x
70lb
20x
40 3000
8 hamstring
70lb
15x
60lb
15x
30 1950
9 Shoulder Press
70lb
40x
60lb
40x
80 5200
10 triceps extension
100lb
20x
100lb
15x
35 3500
11 Cable lat pulldown
110lb
15x
15 1650
12 Squats
150lb
14x
150lb
14x
28 4200
13 Cable Shrugs
180lb
20x
20 3600
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
17x
17 1870
19 Front and Back Neck Isometric
10lb
20x
10lb
20x
40 400
20 Leg Lift
100lb
0x
0 0
21 back row
110lb
10x
10 1100
Total 813 70090

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Marley


Marley