April 13, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
37kg
15x
37kg
15x
37kg
15x
37kg
15x
37kg
15x
|
75 | 2775 |
| 2 | Wide Grip Lat Pulldown |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 3 | Cable Row |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
20x
|
80 | 1600 |
| 4 | Back Extension Machine |
65kg
20x
65kg
20x
65kg
20x
65kg
20x
65kg
20x
|
100 | 6500 |
| 5 | Decline Crunches |
77kg
16x
77kg
16x
77kg
16x
|
48 | 3696 |
| 6 | Decline Oblique Crunches |
77kg
16x
77kg
16x
77kg
16x
|
48 | 3696 |
| 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 |
100kg
12x
100kg
12x
100kg
12x
100kg
12x
100kg
20x
|
68 | 6800 |
| 10 | Smith Machine Rear Deltoid Row |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
20x
|
68 | 3400 |
| 11 | Rear Deltoid Row |
40kg
10x
40kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
20kg
20x
20kg
20x
|
120 | 3400 |
| Total | 777 | 42737 | ||
Notes
7:04 - 8:05
UniSport Viikki
Overall impression: good pump
