January 29, 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 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
6x
80kg
8x
80kg
8x
80kg
6x
|
44 | 3200 |
| 3 | Reverse fly machine |
30kg
8x
30kg
8x
30kg
8x
30kg
8x
|
32 | 960 |
| 4 | Close-grip bench press |
50kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
48 | 3600 |
| 5 | Cable Pushdown |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 6 | Cable One Arm Pushdown |
30kg
16x
30kg
16x
30kg
16x
30kg
16x
|
64 | 1920 |
| 7 | Pull-up |
95kg
16x
95kg
4x
|
20 | 1900 |
| 8 | Kõhule plokil seistes |
60kg
24x
60kg
24x
60kg
24x
|
72 | 4320 |
| 9 | Leg raise machine |
12kg
12x
12kg
12x
12kg
10x
|
34 | 408 |
| Total | 394 | 20948 | ||
