November 27, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Standing Barbell Shoulder Press |
40kg
8x
50kg
8x
60kg
6x
50kg
8x
50kg
8x
50kg
8x
|
46 | 2280 |
| 2 | Seated Barbell Shoulder Press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
40 | 1600 |
| 3 | Dumbbell Lateral Raise |
27kg
8x
22kg
8x
22kg
8x
22kg
8x
22kg
8x
|
40 | 920 |
| 4 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 5 | Close-grip bench press |
50kg
8x
80kg
8x
100kg
6x
100kg
6x
80kg
8x
80kg
8x
|
44 | 3520 |
| 6 | French press |
50kg
7x
50kg
8x
40kg
8x
40kg
8x
|
31 | 1390 |
| 7 | Cable Pushdown |
60kg
10x
70kg
10x
70kg
8x
70kg
8x
|
36 | 2420 |
| 8 | Incline Crunches |
35kg
10x
35kg
10x
35kg
10x
|
30 | 1050 |
| 9 | Kõhule plokil seistes |
50kg
20x
50kg
20x
|
40 | 2000 |
| 10 | Leg raise machine |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
| Total | 369 | 16344 | ||
