December 30, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
8x
120kg
6x
130kg
3x
140kg
1x
110kg
8x
100kg
8x
|
50 | 5250 |
| 2 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 3 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
8x
80kg
8x
60kg
10x
60kg
10x
|
52 | 3440 |
| 4 | Barbell biceps curl |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 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
16x
100kg
4x
|
20 | 2000 |
| 8 | Kallutused küljele sangpommiga |
21kg
40x
|
40 | 840 |
| 9 | Ab crunch machine |
40kg
50x
|
50 | 2000 |
| Total | 390 | 20426 | ||
