March 11, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat Bench Cable Flys |
13kg
20x
15kg
10x
15kg
10x
|
40 | 560 |
| 2 | Cable Crossover |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
50 | 500 |
| 3 | Smith Machine Neck Press |
60kg
12x
60kg
12x
60kg
10x
60kg
8x
60kg
8x
|
50 | 3000 |
| 4 | Incline Smith Machine Bench Press |
60kg
10x
60kg
6x
50kg
12x
50kg
10x
50kg
12x
|
50 | 2660 |
| 5 | Dumbbell Shoulder Press |
27kg
10x
27kg
10x
27kg
10x
27kg
10x
27kg
10x
|
50 | 1350 |
| 6 | Seated Dumbbell Lateral Raises |
6kg
10x
6kg
10x
6kg
10x
6kg
10x
6kg
10x
|
50 | 300 |
| 7 | Shoulder Press Machine |
15kg
15x
20kg
12x
20kg
12x
20kg
12x
10kg
15x
|
66 | 1095 |
| 8 | Triceps Pushdown with Rope |
15kg
11x
15kg
7x
10kg
12x
10kg
12x
5kg
15x
|
57 | 585 |
| 9 | Smith Shoulder Press |
50kg
6x
40kg
8x
40kg
8x
30kg
12x
30kg
12x
|
46 | 1660 |
| Total | 459 | 11710 | ||
Notes
7:07 - 8:00
UniSport Viikki
Overall impression: good pump
