Gym Workout

# Exercise Sets Reps Weight
1 Bench Press Machine
110lb
20x
90lb
15x
35 3550
2 Bench Dips
90lb
15x
15 1350
3 bicep curl
40lb
20x
40lb
20x
40 1600
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
15x
60lb
15x
30 1950
9 Shoulder Press
70lb
45x
60lb
45x
90 5850
10 triceps extension
100lb
20x
100lb
0x
20 2000
11 Cable lat pulldown
110lb
15x
15 1650
12 Squats
150lb
20x
150lb
0x
20 3000
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
150lb
15x
15 2250
18 Reverse fly machine
100lb
20x
20 2000
19 Front and Back Neck Isometric
10lb
20x
10lb
20x
40 400
20 Leg Lift
100lb
12x
12 1200
21 back row
100lb
20x
20 2000
Total 832 71100

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Marley


Marley