December 16, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Kükk smithil |
50kg
8x
80kg
8x
|
16 | 1040 |
| 2 | Squat |
100kg
6x
100kg
6x
100kg
6x
100kg
6x
100kg
6x
|
30 | 3000 |
| 3 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 4 | Lying leg curl |
50kg
8x
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
40 | 2320 |
| 5 | Seated calf raise machine |
50kg
12x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
72 | 4800 |
| 6 | Incline Crunches |
40kg
12x
50kg
10x
60kg
4x
|
26 | 1220 |
| 7 | Kõhule plokil seistes |
60kg
20x
60kg
20x
60kg
20x
|
60 | 3600 |
| 8 | Leg raise machine |
10kg
12x
11kg
10x
11kg
10x
|
32 | 340 |
| 9 | Pull-up |
95kg
20x
|
20 | 1900 |
| Total | 336 | 21220 | ||
