January 19, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
120kg
6x
140kg
2x
150kg
1x
120kg
6x
100kg
8x
|
39 | 4110 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
62kg
8x
62kg
8x
62kg
8x
|
40 | 2480 |
| 3 | Chest machine |
60kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
50 | 3400 |
| 4 | Biitseps hantlitega seistes |
19kg
16x
21kg
16x
21kg
16x
21kg
16x
21kg
16x
|
80 | 1648 |
| 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
22x
|
22 | 2090 |
| 8 | Incline Crunches |
50kg
12x
40kg
12x
30kg
12x
|
36 | 1440 |
| 9 | Kõhule plokil seistes |
60kg
24x
60kg
24x
60kg
24x
|
72 | 4320 |
| 10 | Leg raise machine |
12kg
12x
12kg
12x
12kg
12x
|
36 | 432 |
| Total | 481 | 22816 | ||
