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
30x
40lb
20x
50 2000
4 quadriceps
80lb
70x
80lb
70x
150lb
60x
200 20200
5 Thigh Abductor
80lb
60x
60 4800
6 Thigh Adductor
80lb
60x
60 4800
7 Crunches
80lb
30x
80lb
20x
50 4000
8 hamstring
70lb
15x
60lb
15x
30 1950
9 Shoulder Press
70lb
35x
60lb
35x
70 4550
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
15x
15 2850
15 Shoulder Press
10lb
40x
10lb
20x
60 600
16 Back Extension
130lb
0x
0 0
17 Chest machine
150lb
16x
16 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
21 back row
100lb
10x
10 1000
Total 826 69650

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Marley


Marley