Leg Workout 2

Exceeded

	Angled Leg Press
Separate	205	10	4,100
Separate	250	10	5,000
Separate	295	10	5,900
Together	385	11	4,235
Together	475	11	5,225
		Total	24,460
	Hamstring Curls
Separate	50	10	1,000
Separate	60	10	1,200
Separate	70	10	1,400
		Total	3,600
	Calf Raises
	345	10	3,450
	375	10	3,750
	405	10	4,050
		Total	11,250

Leg Extensions
80	10	1,600	Separate
80	10	1,600	Separate
80	8	1,280	Separate
	Total	4,480
Hamstring Curl (legs together)
50	12	600
70	10	700
70	10	700
	Total	2,000

Leg Workout Total

45,790

Arm & Shoulder workout 1

Standing Curls
40	15	600
50	10	500
60	10	600
60	9	540
	Total	2240
Close-grip curls
50	10	500
50	10	500
50	10	500
	Total	1500
Arm Curl Machine
Left	5	10	50
Right	5	10	50
Left	7.5	10	75
Right	7.5	10	75
		Total	250
Bicep Cable Curl (0 degrees)
Left	15	15	225
Right	15	15	225
Left	25	10	250
Right	25	10	250
Left	35	10	350
Right	35	10	350
Left	35	10	350
Right	40	10	400
		Total	2400
Arm Total		6,390
Shoulders
Dumbell Military Press
30	10	300
30	10	300
35	10	350
40	7	280
	Total	1230
Shoulder flyes superset w/ angled dumbell row
12	10	120
60	10	600
12	10	120
70	10	700
12	10	120
75	10	750
12	10	120
	Total	2530
Shoulder Total		3,760

Leg workout 1 w/ stomach

Additional hamstring exercise required. Double leg curls added for next time.

	Angled Leg Press
Separate	180	10	3,600
Separate	225	10	4,500
Separate	270	10	5,400
Together	360	10	3,600
Together	450	10	4,500
		Total	21,600
	Hamstring Curls
Separate	40	10	800
Separate	50	10	1,000
Separate	60	10	1,200
		Total	3,000
	Calf Raises
	315	10	3,150
	345	10	3,450
	375	10	3,750

Leg Extensions
75	10	750	Separate
75	10	750	Separate
75	9	675	Separate
	Total	2,175

 

Leg Workout Total

37,125

//

Stomach

Cable crunches
70	18	1,260
70	15	1,050
70	15	1,050
	Total	3,360
Russian Twist
35	9	630
35	9	315
35	7	490
	Total	1,435
Stomach Total		4,795