October 23, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
8x
90kg
6x
100kg
3x
80kg
8x
70kg
8x
|
49 | 3640 |
| 2 | Seated Barbell Shoulder Press |
40kg
8x
50kg
8x
40kg
8x
40kg
8x
|
32 | 1360 |
| 3 | Õlale hantliga ühe käega ette |
13.5kg
16x
13.5kg
16x
13.5kg
16x
13.5kg
16x
|
64 | 864 |
| 4 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 5 | Close-grip bench press |
50kg
8x
80kg
8x
90kg
8x
90kg
8x
80kg
8x
|
40 | 3120 |
| 6 | Cable Pushdown |
50kg
10x
70kg
10x
70kg
8x
70kg
8x
70kg
8x
|
44 | 2880 |
| 7 | käte sirutamine hantliga küljel |
10kg
16x
10kg
16x
10kg
16x
10kg
16x
|
64 | 640 |
| 8 | Pull-up |
100kg
20x
|
20 | 2000 |
| 9 | Leg raise machine |
0kg
30x
|
30 | 0 |
| Total | 375 | 15368 | ||
