February 12, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
90kg
5x
97.5kg
5x
105kg
5x
110kg
5x
117.5kg
5x
|
25 | 2600 |
| 2 | Leg extension machine |
85kg
8x
85kg
8x
85kg
8x
0kg
0x
|
24 | 2040 |
| 3 | Lying leg curl |
50kg
9x
50kg
9x
50kg
9x
|
27 | 1350 |
| 4 | Säär jalapressil |
100kg
27x
100kg
27x
100kg
27x
|
81 | 8100 |
| 5 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
23.5kg
17x
23.5kg
17x
23.5kg
17x
|
51 | 1198.5 |
| 6 | Õla surumine masinal |
85kg
10x
85kg
9x
85kg
9x
85kg
8x
85kg
7x
|
43 | 3655 |
| 7 | Õlg kangi tõsted ette |
27.5kg
12x
27.5kg
12x
27.5kg
12x
|
36 | 990 |
| 8 | Dumbbell reverse fly |
17kg
21x
17kg
21x
17kg
21x
|
63 | 1071 |
| 9 | Kõht | 0 | 0 | |
| Total | 350 | 21004.5 | ||
Notes
Lõppu 20 minutit aeroobset.
