Gym Workout

# Exercise Sets Reps Weight
1 Bench Press
110lb
20x
100lb
10x
30 3200
2 Bench Dips
90lb
15x
15 1350
3 Bicep Curls
40lb
25x
40lb
20x
45 1800
4 Leg extension machine
70lb
60x
70lb
60x
140lb
50x
170 15400
5 Thigh Abductor
70lb
50x
50 3500
6 Thigh Adductor
70lb
50x
50 3500
7 Ab crunch machine
80lb
30x
80lb
20x
50 4000
8 hamstring
70lb
25x
60lb
25x
50 3250
9 overhead press
70lb
30x
70lb
25x
60lb
30x
60lb
25x
110 7150
10 Cable Incline Triceps Extension
100lb
10x
90lb
20x
30 2800
11 Cable lat pulldown
110lb
20x
20 2200
12 Cable Shrugs
170lb
25x
25 4250
13 back row
110lb
12x
12 1320
14 Donkey Calf Raises
190lb
30x
30 5700
15 Squat
130lb
20x
20 2600
16 Shoulder lift
10lb
30x
10lb
30x
60 600
17 Butterfly Machine
150lb
16x
16 2400
18 Reverse fly machine
100lb
15x
15 1500
19 Front and Back Neck Isometric
10lb
40x
40 400
Total 838 66920

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Marley


Marley