November 17, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
8x
120kg
6x
130kg
4x
120kg
6x
110kg
6x
100kg
8x
|
54 | 5740 |
| 2 | Dumbbell incline bench press |
62kg
8x
80kg
6x
100kg
4x
80kg
8x
80kg
8x
|
34 | 2656 |
| 3 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 4 | Biitseps hantlitega seistes |
19kg
16x
21kg
16x
21kg
16x
21kg
16x
|
64 | 1312 |
| 5 | Concentration curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 6 | 21 |
45kg
21x
45kg
21x
|
42 | 1890 |
| 7 | Pull-up |
96kg
20x
|
20 | 1920 |
| 8 | Kõhule plokil seistes |
60kg
24x
60kg
24x
|
48 | 2880 |
| 9 | Leg raise machine |
10kg
12x
10kg
12x
|
24 | 240 |
| Total | 390 | 20574 | ||
