November 11, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
17x
100kg
12x
100kg
10x
110kg
6x
120kg
5x
130kg
3x
100kg
8x
|
69 | 6990 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
62kg
8x
62kg
8x
62kg
8x
|
40 | 2480 |
| 3 | Chest machine |
60kg
8x
70kg
8x
80kg
8x
80kg
8x
70kg
8x
|
40 | 2880 |
| 4 | Barbell biceps curl |
30kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1200 |
| 5 | Concentration curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 6 | 21 |
40kg
21x
40kg
21x
|
42 | 1680 |
| 7 | Pull-up |
100kg
10x
100kg
10x
|
20 | 2000 |
| 8 | Küljemasin |
40kg
40x
|
40 | 1600 |
| 9 | Power-Abs |
0kg
100x
0kg
100x
|
200 | 0 |
| Total | 547 | 20046 | ||
