January 8, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | õlale kangiga kukla tagant |
40kg
8x
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
40 | 1920 |
| 2 | Standing Barbell Shoulder Press |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
32 | 1600 |
| 3 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 4 | Close-grip bench press |
50kg
8x
80kg
8x
90kg
8x
100kg
4x
90kg
8x
80kg
8x
|
44 | 3520 |
| 5 | French press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 6 | Cable Pushdown |
70kg
8x
70kg
10x
70kg
10x
70kg
10x
|
38 | 2660 |
| 7 | Kõhule plokil seistes |
60kg
24x
60kg
24x
|
48 | 2880 |
| 8 | Leg raise machine |
12kg
12x
12kg
12x
|
24 | 288 |
| 9 | Pull-up |
95kg
20x
|
20 | 1900 |
| Total | 310 | 16912 | ||
