December 1, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
10x
100kg
10x
110kg
8x
120kg
6x
130kg
3x
140kg
2x
110kg
6x
100kg
8x
|
53 | 5530 |
| 2 | Dumbbell incline bench press |
62kg
8x
|
8 | 496 |
| 3 | Lamades surumine kaldpingil palgiga |
60kg
8x
70kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 2960 |
| 4 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 5 | Barbell biceps curl |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 6 | Concentration curl |
21kg
16x
21kg
16x
21kg
16x
21kg
16x
|
64 | 1344 |
| 7 | 21 |
40kg
21x
40kg
21x
|
42 | 1680 |
| 8 | Pull-up |
95kg
20x
|
20 | 1900 |
| 9 | Kõhule plokil seistes |
50kg
20x
50kg
20x
|
40 | 2000 |
| 10 | Incline Crunches |
30kg
12x
35kg
10x
40kg
10x
|
32 | 1110 |
| 11 | Leg raise machine |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
| Total | 401 | 21320 | ||
