April 16, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Military Press |
30kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
15x
|
75 | 2250 |
| 2 | Barbell Upright Row |
30kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
20x
|
80 | 2400 |
| 3 | Barbell Shrugs |
30kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
20x
|
80 | 2400 |
| 4 | Barbell Rear Delt Row |
30kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
20x
|
80 | 2400 |
| 5 | Smith Machine Shrugs |
70kg
15x
70kg
15x
70kg
15x
70kg
20x
70kg
20x
|
85 | 5950 |
| 6 | Smith Machine Behind Neck Press |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
50 | 2000 |
| 7 | Lying Cable Crossover Rear Deltoid Row |
10kg
20x
10kg
15x
10kg
15x
10kg
20x
10kg
20x
|
90 | 900 |
| 8 | Face-pull |
10kg
15x
10kg
15x
10kg
15x
10kg
20x
10kg
20x
|
85 | 850 |
| 9 | Seated Cable Ab Crunches |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 10 | Ab Rollout on Knees |
78kg
10x
78kg
10x
78kg
10x
78kg
10x
78kg
10x
|
50 | 3900 |
| Total | 775 | 26050 | ||
Notes
7:06 - 8:02
UniSport Viikki
Overall impression: poor focus, ok workout
