January 15, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
6x
80kg
6x
70kg
8x
|
36 | 2480 |
| 2 | Seated Barbell Shoulder Press |
40kg
8x
50kg
8x
50kg
8x
40kg
8x
|
32 | 1440 |
| 3 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 4 | Õlale hantliga ühe käega ette |
11kg
16x
11kg
16x
11kg
16x
11kg
16x
|
64 | 704 |
| 5 | Close-grip bench press |
50kg
8x
80kg
8x
90kg
6x
90kg
8x
80kg
8x
|
38 | 2940 |
| 6 | Cable Pushdown |
60kg
10x
70kg
8x
70kg
8x
70kg
8x
|
34 | 2280 |
| 7 | Cable One Arm Pushdown |
30kg
16x
30kg
16x
30kg
16x
30kg
16x
|
64 | 1920 |
| 8 | Pull-up |
95kg
20x
|
20 | 1900 |
| 9 | Kõhule plokil seistes |
60kg
24x
60kg
24x
|
48 | 2880 |
| 10 | Leg raise machine |
12kg
12x
12kg
12x
|
24 | 288 |
| Total | 392 | 17696 | ||
