November 24, 2024
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press Machine |
110lb
20x
90lb
10x
|
30 | 3100 |
| 2 | Bench Dips |
80lb
10x
|
10 | 800 |
| 3 | Bicep Curls Machine |
40lb
10x
30lb
10x
|
20 | 700 |
| 4 | quadriceps |
70lb
40x
70lb
40x
150lb
0x
|
80 | 5600 |
| 5 | Thigh Abductor |
70lb
20x
140lb
0x
|
20 | 1400 |
| 6 | Thigh Adductor |
70lb
20x
|
20 | 1400 |
| 7 | Crunches |
80lb
20x
80lb
10x
|
30 | 2400 |
| 8 | hamstring |
70lb
15x
60lb
15x
|
30 | 1950 |
| 9 | Shoulder Press Machine |
70lb
20x
60lb
20x
|
40 | 2600 |
| 10 | Squat |
130lb
10x
130lb
15x
|
25 | 3250 |
| 11 | triceps extension |
90lb
20x
80lb
10x
|
30 | 2600 |
| 12 | Close Grip Front Lat Pulldown |
100lb
10x
|
10 | 1000 |
| 13 | shrugs bands |
160lb
15x
|
15 | 2400 |
| 14 | Donkey Calf Raises |
130lb
10x
|
10 | 1300 |
| 15 | Front and Back Neck Isometric |
10lb
20x
|
20 | 200 |
| 16 | Butterfly Machine |
140lb
10x
|
10 | 1400 |
| 17 | Reverse fly machine |
90lb
10x
|
10 | 900 |
| 18 | deltoid extension |
10lb
10x
10lb
10x
|
20 | 200 |
| Total | 430 | 33200 | ||
