December 6, 2010
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
6x
110kg
6x
120kg
3x
130kg
1x
130kg
3x
110kg
6x
100kg
6x
80kg
5x
60kg
6x
50kg
5x
40kg
6x
30kg
6x
20kg
6x
|
73 | 5590 |
| 2 | Dumbbell incline bench press |
50kg
8x
62kg
8x
62kg
8x
62kg
8x
62kg
8x
|
40 | 2384 |
| 3 | Incline dumbbell fly |
42kg
8x
42kg
8x
42kg
8x
42kg
8x
42kg
8x
|
40 | 1680 |
| 4 | Barbell biceps curl |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 5 | Concentration curl |
15kg
16x
15kg
16x
15kg
16x
15kg
16x
|
64 | 960 |
| 6 | Biceps machine |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 7 | Kallutused külejel sangpommiga |
24kg
40x
|
40 | 960 |
| 8 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 9 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 471 | 14134 | ||
Notes
Lamades surumises lõpus superseeria
