November 13, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
8x
90kg
5x
90kg
5x
70kg
8x
|
42 | 3060 |
| 2 | õlale kangiga kukla tagant |
40kg
8x
50kg
8x
50kg
8x
40kg
8x
|
32 | 1440 |
| 3 | Reverse fly machine |
30kg
8x
30kg
8x
30kg
8x
30kg
8x
|
32 | 960 |
| 4 | Close-grip bench press |
50kg
8x
80kg
8x
100kg
6x
110kg
3x
90kg
8x
80kg
8x
|
41 | 3330 |
| 5 | French press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 6 | Triitseps plokil köiega |
50kg
8x
60kg
8x
60kg
8x
60kg
8x
|
32 | 1840 |
| 7 | Kõhule plokil seistes |
50kg
30x
50kg
30x
50kg
30x
|
90 | 4500 |
| 8 | Leg raise machine |
10kg
12x
10kg
12x
|
24 | 240 |
| 9 | Incline Crunches |
30kg
12x
25kg
12x
|
24 | 660 |
| 10 | Pull-up |
96kg
17x
96kg
3x
|
20 | 1920 |
| Total | 369 | 19230 | ||
