March 23, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat Bench Cable Flys |
10kg
20x
10kg
20x
10kg
20x
10kg
20x
10kg
20x
|
100 | 1000 |
| 2 | Cable Crossover |
10kg
20x
10kg
20x
15kg
20x
20kg
20x
20kg
20x
|
100 | 1500 |
| 3 | Neck Press |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 4 | Incline Smith Machine Bench Press |
50kg
15x
50kg
12x
50kg
12x
50kg
12x
50kg
15x
|
66 | 3300 |
| 5 | Smith Shoulder Press |
40kg
10x
40kg
10x
30kg
12x
30kg
12x
30kg
12x
|
56 | 1880 |
| 6 | Dumbbell Shoulder Press |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
50 | 500 |
| 7 | Seated Dumbbell Lateral Raises |
4kg
12x
4kg
12x
4kg
12x
4kg
12x
4kg
20x
|
68 | 272 |
| 8 | Smith Machine Behind Neck Press |
30kg
8x
30kg
8x
30kg
8x
30kg
8x
30kg
8x
|
40 | 1200 |
| 9 | Triceps Pushdown with Rope |
10kg
15x
15kg
15x
20kg
8x
10kg
15x
5kg
20x
|
73 | 785 |
| Total | 653 | 13437 | ||
Notes
7:07 - 8:05
UniSport Viikki
Overall impression: good pump
