January 9, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
6x
90kg
5x
80kg
6x
|
33 | 2370 |
| 2 | õlale kangiga kukla tagant |
40kg
8x
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
40 | 1920 |
| 3 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 4 | Close-grip bench press |
50kg
8x
80kg
8x
100kg
6x
100kg
6x
80kg
8x
|
36 | 2880 |
| 5 | Seated Triceps Press |
21kg
8x
25kg
8x
29kg
8x
31kg
8x
31kg
8x
|
40 | 1096 |
| 6 | Triitseps plokil köiega |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
32 | 1600 |
| 7 | Kallutused küljele sangpommiga |
24kg
40x
|
40 | 960 |
| 8 | Pull-up |
100kg
16x
100kg
4x
|
20 | 2000 |
| 9 | Ab crunch machine |
50kg
40x
|
40 | 2000 |
| Total | 313 | 15690 | ||
