March 12, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
70kg
5x
70kg
5x
70kg
5x
|
15 | 1050 |
| 2 | Dumbbell incline bench press |
20kg
30x
|
30 | 600 |
| 3 | Lamades hantlitega surumine negatiivse kaldega |
24kg
30x
|
30 | 720 |
| 4 | Butterfly Machine |
50kg
12x
55kg
10x
60kg
8x
|
30 | 1630 |
| 5 | Surumine trenazööril istudes |
45kg
12x
50kg
10x
55kg
8x
|
30 | 1480 |
| 6 | pullover |
27kg
30x
|
30 | 810 |
| 7 | prantsuse surumine hantliga istudes |
20kg
30x
|
30 | 600 |
| 8 | Cable Pushdown |
55kg
10x
60kg
10x
65kg
10x
|
30 | 1800 |
| 9 | triitseps plokil kitsa haardega |
50kg
10x
55kg
10x
60kg
10x
|
30 | 1650 |
| 10 | Cable One Arm Pushdown |
20kg
10x
25kg
8x
30kg
4x
|
22 | 520 |
| 11 | Keretõste Rooma toolil |
10kg
30x
|
30 | 300 |
| 12 | Kerekallutus hantliga seistes küljele |
27kg
12x
|
12 | 324 |
| 13 | Keretõsted |
8kg
15x
|
15 | 120 |
| 14 | seljatõsted |
15kg
16x
|
16 | 240 |
| Total | 350 | 11844 | ||
