January 5, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
8x
120kg
5x
130kg
3x
140kg
1x
110kg
8x
100kg
8x
|
49 | 5130 |
| 2 | Dumbbell incline bench press |
62kg
8x
72kg
8x
72kg
8x
72kg
8x
62kg
8x
|
40 | 2720 |
| 3 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 4 | Barbell biceps curl |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 5 | Concentration curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 6 | 21 |
40kg
21x
40kg
21x
|
42 | 1680 |
| 7 | Pull-up |
95kg
20x
|
20 | 1900 |
| 8 | Incline Crunches |
50kg
12x
50kg
10x
50kg
10x
|
32 | 1600 |
| 9 | Kõhule plokil seistes |
60kg
24x
60kg
24x
60kg
20x
|
68 | 4080 |
| 10 | Leg raise machine |
12kg
12x
12kg
12x
12kg
12x
|
36 | 432 |
| Total | 423 | 22758 | ||
