December 29, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
8x
120kg
6x
130kg
3x
140kg
1x
110kg
8x
100kg
8x
|
50 | 5250 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
62kg
8x
62kg
8x
62kg
8x
|
40 | 2480 |
| 3 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 4 | Sitting dumbbell curl |
42kg
16x
42kg
16x
42kg
16x
42kg
16x
|
64 | 2688 |
| 5 | Concentration curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 6 | 21 |
40kg
21x
40kg
21x
|
42 | 1680 |
| 7 | Kõhule plokil seistes |
60kg
24x
60kg
24x
60kg
24x
|
72 | 4320 |
| 8 | Incline Crunches |
40kg
12x
50kg
10x
50kg
10x
|
32 | 1480 |
| 9 | Leg raise machine |
12kg
10x
12kg
10x
12kg
10x
|
30 | 360 |
| 10 | Pull-up |
95kg
20x
|
20 | 1900 |
| Total | 454 | 24094 | ||
