February 23, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
97.5kg
5x
110kg
5x
110kg
5x
117.5kg
5x
125kg
5x
|
25 | 2800 |
| 2 | Leg extension machine |
85kg
9x
85kg
9x
85kg
9x
|
27 | 2295 |
| 3 | Lying leg curl |
50kg
8x
50kg
8x
50kg
8x
|
24 | 1200 |
| 4 | Säär istudes |
40kg
21x
40kg
21x
40kg
21x
|
63 | 2520 |
| 5 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
23.5kg
18x
23.5kg
18x
23.5kg
18x
|
54 | 1269 |
| 6 | Õla surumine masinal |
85kg
10x
85kg
10x
85kg
10x
85kg
8x
85kg
8x
|
46 | 3910 |
| 7 | Õlg kangi tõsted ette |
27.5kg
14x
27.5kg
14x
27.5kg
14x
|
42 | 1155 |
| 8 | Dumbbell reverse fly |
21kg
10x
21kg
10x
21kg
10x
|
30 | 630 |
| 9 | Kõht | 0 | 0 | |
| Total | 311 | 15779 | ||
Notes
Lõppu 10 minutit ergomeetril
