March 16, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Deadlift |
70kg
5x
110kg
3x
90kg
5x
117.5kg
5x
130kg
5x
152.5kg
14x
|
37 | 4502.5 |
| 2 | Power Shrug |
90kg
5x
70kg
5x
100kg
5x
100kg
5x
|
20 | 1800 |
| 3 | Deadlift |
80kg
10x
80kg
10x
75kg
10x
70kg
10x
75kg
10x
|
50 | 3800 |
| 4 | Barbell biceps curl |
20kg
12x
40kg
8x
40kg
8x
30kg
6x
40kg
8x
|
42 | 1380 |
| 5 | Biitseps kangiga seistes pealthaardes |
30kg
8x
30kg
8x
30kg
8x
|
24 | 720 |
| 6 | Rätikuga biitseps |
20kg
8x
20kg
8x
20kg
8x
20kg
8x
|
32 | 640 |
| 7 | istessetõusud kaldpingil |
0kg
150x
|
150 | 0 |
| Total | 355 | 12842.5 | ||
Notes
Soojendus 5min ja kangiaeroobika (30kg). Lõppu veel 5 seeriat HIITi velol. Kõhtu erinevaid harjutusi.
