April 7, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
60kg
15x
100kg
8x
120kg
4x
130kg
3x
140kg
1x
|
31 | 2710 |
| 2 | Dumbbell Lateral Raise |
50kg
12x
60kg
12x
35kg
12x
|
36 | 1740 |
| 3 | Barbell incline bench press |
60kg
10x
90kg
8x
100kg
4x
|
22 | 1720 |
| 4 | Eestsurumine kangiga õlgadele |
60kg
10x
80kg
10x
90kg
8x
100kg
5x
110kg
3x
|
36 | 2950 |
| 5 | Hantlite tõsted külgedele |
40kg
10x
35kg
10x
30kg
12x
25kg
12x
|
44 | 1410 |
| 6 | Trapets kangiga |
70kg
15x
110kg
15x
160kg
12x
200kg
8x
|
50 | 6220 |
| 7 | Dumbbell Shrugs |
70kg
12x
70kg
12x
70kg
12x
|
36 | 2520 |
| 8 | Close-grip bench press |
60kg
12x
100kg
8x
120kg
4x
60kg
25x
|
49 | 3500 |
| Total | 304 | 22770 | ||
