January 30, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
6x
110kg
6x
120kg
6x
130kg
3x
140kg
1x
115kg
7x
100kg
8x
|
45 | 4755 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
72kg
8x
72kg
8x
72kg
8x
|
40 | 2720 |
| 3 | Chest machine |
50kg
8x
70kg
8x
70kg
8x
70kg
8x
60kg
8x
|
40 | 2560 |
| 4 | Sitting dumbbell curl |
19kg
16x
21kg
16x
21kg
16x
21kg
16x
19kg
16x
|
80 | 1616 |
| 5 | Concentration curl |
16kg
16x
16kg
16x
16kg
16x
16kg
16x
|
64 | 1024 |
| 6 | Cable Concentration Curl |
30kg
16x
30kg
16x
30kg
16x
30kg
16x
|
64 | 1920 |
| 7 | Leg raise machine |
0kg
30x
|
30 | 0 |
| 8 | Küljemasin |
50kg
40x
|
40 | 2000 |
| Total | 403 | 16595 | ||
