February 7, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
90kg
5x
95kg
5x
110kg
5x
115kg
5x
120kg
5x
|
25 | 2650 |
| 2 | Leg extension machine |
80kg
12x
80kg
12x
80kg
12x
|
36 | 2880 |
| 3 | Lying leg curl |
50kg
9x
50kg
9x
50kg
9x
|
27 | 1350 |
| 4 | Säär istudes |
35kg
25x
35kg
25x
35kg
25x
|
75 | 2625 |
| 5 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
23.5kg
15x
23.5kg
15x
23.5kg
15x
|
45 | 1057.5 |
| 6 | Õla surumine masinal |
85kg
9x
85kg
9x
85kg
9x
85kg
9x
85kg
9x
|
45 | 3825 |
| 7 | Õlg kangi tõsted ette |
27.5kg
10x
27.5kg
10x
27.5kg
10x
|
30 | 825 |
| 8 | Dumbbell reverse fly |
17kg
20x
17kg
20x
17kg
20x
|
60 | 1020 |
| 9 | Kõht | 0 | 0 | |
| Total | 343 | 16232.5 | ||
