January 6, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
10x
100kg
10x
110kg
8x
110kg
8x
90kg
8x
90kg
8x
|
52 | 5000 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
62kg
8x
62kg
8x
62kg
8x
|
40 | 2480 |
| 3 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 4 | Sitting dumbbell curl |
19kg
16x
19kg
16x
21kg
16x
21kg
16x
|
64 | 1280 |
| 5 | Cable Concentration Curl |
25kg
16x
30kg
16x
30kg
16x
30kg
16x
|
64 | 1840 |
| 6 | 21 |
40kg
21x
40kg
21x
|
42 | 1680 |
| 7 | Lõuatõmbed kukla taha |
100kg
10x
|
10 | 1000 |
| 8 | Pull-up |
100kg
10x
|
10 | 1000 |
| 9 | Kallutused küljele sangpommiga |
21kg
40x
|
40 | 840 |
| 10 | Power-Abs |
0kg
150x
|
150 | 0 |
| Total | 512 | 17840 | ||
