Gym Workout

# Exercise Sets Reps Weight
1 Bench Press Machine
110lb
20x
90lb
10x
30 3100
2 Bench Dips
90lb
15x
15 1350
3 bicep curl
40lb
20x
30lb
20x
40 1400
4 quadriceps
80lb
60x
80lb
60x
160lb
60x
180 19200
5 Thigh Abductor
80lb
60x
60 4800
6 Thigh Adductor
80lb
60x
60 4800
7 Crunches
80lb
20x
80lb
20x
40 3200
8 hamstring
70lb
25x
60lb
25x
50 3250
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
20x
150lb
0x
20 3000
13 Cable Shrugs
180lb
30x
30 5400
14 Donkey Calf Raises
190lb
20x
20 3800
15 Shoulder Press
10lb
40x
10lb
20x
60 600
16 Back Extension
130lb
25x
25 3250
17 Chest machine
150lb
15x
15 2250
18 Reverse fly machine
110lb
17x
17 1870
19 Front and Back Neck Isometric
10lb
20x
10lb
20x
40 400
20 Leg Lift
100lb
10x
50lb
10x
20 1500
21 back row
100lb
12x
12 1200
Total 879 75520

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Marley


Marley