June 4, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Military Press |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
15x
|
55 | 1650 |
| 2 | Barbell Upright Row |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
15x
|
55 | 1650 |
| 3 | Barbell Shrugs |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
15x
|
55 | 1650 |
| 4 | Barbell Rear Delt Row |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
20x
|
60 | 1800 |
| 5 | Lying Cable Crossover Rear Deltoid Row |
30kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
20x
|
80 | 2400 |
| 6 | Face-pull |
20kg
10x
40kg
10x
85kg
10x
85kg
10x
85kg
20x
|
60 | 4000 |
| 7 | Smith Machine Shrugs |
70kg
20x
70kg
20x
70kg
20x
70kg
20x
70kg
20x
|
100 | 7000 |
| 8 | Smith Machine Behind Neck Press |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| 9 | Lateral Raise Machine |
20kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
|
50 | 800 |
| 10 | Rear Delt Fly Machine |
20kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1400 |
| 11 | Bench Press Machine |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
50 | 2500 |
| 12 | Triceps Pushdown |
20kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1400 |
| 13 | Standing One Arm Bicep Curl |
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
|
60 | 900 |
| 14 | Ab crunch machine |
50kg
10x
70kg
10x
105kg
10x
105kg
6x
105kg
20x
|
56 | 4980 |
| Total | 841 | 33330 | ||
Notes
7:05 - 8:05
UniSport Kumpula
Overall impression: hard workout
