June 1, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
40kg
20x
|
68 | 3200 |
| 2 | Wide Grip Lat Pulldown |
40kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
20x
|
80 | 3200 |
| 3 | Cable Row |
30kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
15x
|
75 | 2250 |
| 4 | Smith Machine Dead Lifts |
70kg
20x
90kg
12x
90kg
12x
90kg
12x
90kg
15x
|
71 | 5990 |
| 5 | Smith Machine Rear Deltoid Row |
40kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
15x
|
75 | 3000 |
| 6 | Rear Deltoid Row |
42kg
12x
42kg
12x
42kg
12x
42kg
12x
42kg
20x
|
68 | 2856 |
| 7 | Back Extension Machine |
65kg
15x
65kg
15x
65kg
15x
65kg
15x
65kg
20x
|
80 | 5200 |
| 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
12x
80kg
12x
80kg
12x
80kg
12x
80kg
12x
|
60 | 4800 |
| 11 | Ab Rollout on Knees |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
50 | 4000 |
| Total | 699 | 40256 | ||
Notes
7:02 - 7:56
UniSport Viikki
Overall impression: great pump
