November 20, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
8x
90kg
6x
90kg
6x
80kg
8x
|
44 | 3320 |
| 2 | õlale kangiga kukla tagant |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 3 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 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 |
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
32 | 1920 |
| 7 | Incline Crunches |
25kg
12x
30kg
12x
30kg
12x
|
36 | 1020 |
| 8 | Kõhule plokil seistes |
60kg
24x
60kg
24x
|
48 | 2880 |
| 9 | Leg raise machine |
10kg
10x
10kg
10x
|
20 | 200 |
| 10 | Pull-up |
96kg
10x
|
10 | 960 |
| Total | 327 | 17054 | ||
