March 30, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
78kg
10x
78kg
8x
78kg
6x
78kg
7x
33kg
15x
|
46 | 2913 |
| 2 | Wide Grip Lat Pulldown |
40kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
20x
|
80 | 3200 |
| 3 | Cable Row |
20kg
15x
20kg
15x
20kg
20x
20kg
20x
20kg
20x
|
90 | 1800 |
| 4 | Back Extension Machine |
65kg
20x
65kg
20x
65kg
20x
65kg
20x
65kg
20x
|
100 | 6500 |
| 5 | Decline Crunches |
78kg
12x
78kg
12x
78kg
12x
|
36 | 2808 |
| 6 | Decline Oblique Crunches |
78kg
12x
78kg
12x
78kg
12x
|
36 | 2808 |
| 7 | Leg Raises |
78kg
10x
78kg
12x
78kg
10x
78kg
12x
78kg
20x
|
64 | 4992 |
| 8 | Ab Rollout on Knees |
78kg
10x
78kg
10x
78kg
10x
78kg
10x
78kg
10x
|
50 | 3900 |
| 9 | Smith Machine Dead Lifts |
60kg
15x
110kg
10x
110kg
10x
110kg
10x
110kg
10x
|
55 | 5300 |
| 10 | Smith Machine Rear Deltoid Row |
50kg
15x
50kg
15x
50kg
15x
|
45 | 2250 |
| 11 | Smith Machine Rear Deltoid Row |
50kg
15x
50kg
15x
50kg
15x
50kg
15x
50kg
20x
|
80 | 4000 |
| 12 | Rear Deltoid Row |
21kg
10x
21kg
10x
21kg
10x
21kg
10x
21kg
10x
21kg
10x
21kg
10x
21kg
10x
21kg
10x
21kg
10x
|
100 | 2100 |
| 13 | Push-Ups |
78kg
10x
78kg
10x
78kg
10x
78kg
10x
78kg
10x
|
50 | 3900 |
| Total | 832 | 46471 | ||
Notes
7:12 - 8:24
UniSport Viikki
Overall impression: good pump, great workout
