January 22, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Power jerk |
50kg
8x
70kg
6x
80kg
4x
90kg
1x
70kg
6x
60kg
6x
|
31 | 2010 |
| 2 | õlale kangiga kukla tagant |
40kg
8x
40kg
8x
50kg
8x
50kg
8x
50kg
8x
|
40 | 1840 |
| 3 | Dumbbell reverse fly |
27kg
8x
27kg
8x
27kg
8x
27kg
8x
|
32 | 864 |
| 4 | Close-grip bench press |
50kg
8x
80kg
8x
100kg
6x
110kg
4x
120kg
2x
100kg
6x
|
34 | 2920 |
| 5 | Cable Pushdown |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
|
32 | 2160 |
| 6 | Cable One Arm Pushdown |
30kg
16x
30kg
16x
30kg
16x
30kg
16x
|
64 | 1920 |
| 7 | Incline Crunches |
45kg
12x
45kg
10x
45kg
10x
|
32 | 1440 |
| 8 | Leg raise machine |
12kg
12x
12kg
12x
12kg
10x
|
34 | 408 |
| Total | 299 | 13562 | ||
