May 20, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
80kg
12x
80kg
12x
80kg
8x
80kg
6x
40kg
15x
|
53 | 3640 |
| 2 | Wide Grip Lat Pulldown |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
40kg
20x
|
68 | 3200 |
| 3 | Cable Row |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
60 | 1800 |
| 4 | Smith Machine Dead Lifts |
100kg
10x
100kg
10x
100kg
10x
100kg
10x
100kg
10x
|
50 | 5000 |
| 5 | Smith Machine Rear Deltoid Row |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
50 | 3000 |
| 6 | 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 |
| 7 | Back Extension Machine |
65kg
10x
65kg
10x
65kg
10x
65kg
10x
65kg
10x
|
50 | 3250 |
| 8 | Decline Crunches |
80kg
12x
80kg
12x
80kg
12x
|
36 | 2880 |
| 9 | Decline Oblique Crunches |
80kg
12x
80kg
12x
80kg
12x
|
36 | 2880 |
| 10 | Leg Raises |
80kg
15x
80kg
15x
80kg
15x
80kg
15x
80kg
15x
|
75 | 6000 |
| 11 | Ab Rollout on Knees |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
50 | 4000 |
| Total | 628 | 37750 | ||
Notes
7:05 - 8:02
UniSport Viikki
Overall impression: good back pump
