May 8, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
80kg
10x
80kg
10x
80kg
6x
50kg
8x
40kg
10x
|
44 | 2880 |
| 2 | Wide Grip Lat Pulldown |
40kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
15x
|
75 | 3000 |
| 3 | Cable Row |
30kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
15x
|
75 | 2250 |
| 4 | Smith Machine Dead Lifts |
70kg
15x
70kg
15x
70kg
15x
70kg
15x
70kg
15x
|
75 | 5250 |
| 5 | Smith Machine Rear Deltoid Row |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
20x
|
60 | 2400 |
| 6 | Rear Deltoid Row |
36kg
6x
36kg
6x
36kg
6x
36kg
6x
36kg
6x
36kg
6x
14kg
15x
14kg
15x
13kg
15x
13kg
15x
|
96 | 2106 |
| 7 | Back Extension Machine |
65kg
20x
65kg
20x
65kg
10x
65kg
10x
65kg
10x
|
70 | 4550 |
| 8 | Decline Crunches |
80kg
10x
80kg
10x
80kg
10x
|
30 | 2400 |
| 9 | Decline Oblique Crunches |
80kg
10x
80kg
10x
80kg
10x
|
30 | 2400 |
| 10 | Ab Rollout on Knees |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
50 | 4000 |
| 11 | Leg Raises |
80kg
12x
80kg
12x
80kg
12x
80kg
12x
80kg
12x
|
60 | 4800 |
| Total | 665 | 36036 | ||
Notes
7:00 - 7:54
UniSport Viikki
Overall impression: great workout
