April 30, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat Bench Cable Flys |
12kg
20x
12kg
15x
13kg
15x
13kg
15x
12kg
20x
|
85 | 1050 |
| 2 | Cable Crossover |
12kg
20x
12kg
12x
12kg
10x
13kg
10x
13kg
20x
|
72 | 894 |
| 3 | Smith Machine Neck Press |
50kg
15x
50kg
12x
50kg
12x
50kg
12x
50kg
15x
|
66 | 3300 |
| 4 | Incline Smith Machine Bench Press |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
17x
|
65 | 3250 |
| 5 | Smith Shoulder Press |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
50 | 2000 |
| 6 | Dumbbell Shoulder Press |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 7 | Seated Dumbbell Lateral Raises |
6kg
15x
6kg
15x
6kg
15x
6kg
15x
6kg
20x
|
80 | 480 |
| 8 | Shoulder Press Machine |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
50 | 1000 |
| 9 | Triceps Pushdown with Rope |
15kg
10x
15kg
10x
15kg
10x
15kg
10x
5kg
15x
|
55 | 675 |
| 10 | Ab Rollout on Knees |
77kg
10x
77kg
10x
77kg
10x
77kg
10x
77kg
10x
|
50 | 3850 |
| Total | 623 | 17499 | ||
Notes
7:03 - 8:02
UniSport Viikki
Overall impression: good pump
