March 12, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
6x
80kg
6x
70kg
8x
70kg
8x
|
44 | 3040 |
| 2 | õlale kangiga kukla tagant |
40kg
8x
50kg
8x
50kg
8x
50kg
8x
50kg
0x
|
32 | 1520 |
| 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
100kg
6x
80kg
8x
80kg
8x
|
44 | 3520 |
| 5 | Cable Pushdown |
70kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2800 |
| 6 | Cable One Arm Pushdown |
30kg
16x
30kg
16x
30kg
16x
30kg
16x
|
64 | 1920 |
| 7 | Pull-up |
95kg
20x
|
20 | 1900 |
| 8 | Kõhule plokil seistes |
70kg
24x
70kg
24x
70kg
24x
|
72 | 5040 |
| 9 | Leg raise machine |
12kg
12x
12kg
12x
12kg
12x
|
36 | 432 |
| Total | 384 | 21036 | ||
