March 24, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
77kg
10x
77kg
8x
77kg
8x
77kg
6x
42kg
18x
|
50 | 3220 |
| 2 | Wide Grip Lat Pulldown |
40kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
20x
|
80 | 3200 |
| 3 | Cable Row |
20kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
20x
|
80 | 2250 |
| 4 | Back Extension Machine |
65kg
20x
65kg
20x
65kg
20x
65kg
20x
65kg
20x
|
100 | 6500 |
| 5 | Decline Crunches |
77kg
12x
77kg
12x
77kg
12x
|
36 | 2772 |
| 6 | Decline Oblique Crunches |
77kg
12x
77kg
12x
|
24 | 1848 |
| 7 | Leg Raises |
77kg
12x
77kg
12x
77kg
12x
77kg
12x
77kg
12x
|
60 | 4620 |
| 8 | Ab Rollout on Knees |
77kg
10x
77kg
10x
77kg
10x
77kg
10x
77kg
10x
|
50 | 3850 |
| 9 | Smith Machine Dead Lifts |
70kg
15x
90kg
12x
90kg
12x
90kg
15x
90kg
15x
|
69 | 5910 |
| 10 | Smith Machine Rear Deltoid Row |
30kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
20x
|
80 | 2400 |
| 11 | Rear Deltoid Row |
21kg
10x
21kg
10x
21kg
8x
21kg
8x
21kg
10x
21kg
10x
21kg
10x
21kg
10x
21kg
10x
21kg
10x
|
96 | 2016 |
| Total | 725 | 38586 | ||
Notes
7:06 - 8:16
UniSport Viikki
Overall impression: hard workout
