June 10, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Military Press |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
60 | 1800 |
| 2 | Barbell Upright Row |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
60 | 1800 |
| 3 | Barbell Shrugs |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
60 | 1800 |
| 4 | Barbell Rear Delt Row |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
20x
|
68 | 2040 |
| 5 | Lying Cable Crossover Rear Deltoid Row |
30kg
15x
30kg
15x
30kg
15x
30kg
15x
30kg
15x
|
75 | 2250 |
| 6 | Face-pull |
85kg
15x
85kg
15x
85kg
15x
85kg
15x
85kg
20x
|
80 | 6800 |
| 7 | Rear Delt Fly Machine |
20kg
12x
30kg
12x
30kg
12x
30kg
12x
20kg
12x
|
60 | 1560 |
| 8 | Smith Machine Shrugs |
60kg
20x
60kg
20x
60kg
20x
60kg
20x
60kg
20x
|
100 | 6000 |
| 9 | Smith Machine Behind Neck Press |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
12x
|
60 | 1200 |
| 10 | Preacher Curl |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1500 |
| 11 | Bicep Curls Machine |
20kg
20x
|
20 | 400 |
| 12 | Incline Chest Press |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 13 | Ab crunch machine |
105kg
10x
105kg
10x
105kg
10x
|
30 | 3150 |
| Total | 783 | 32700 | ||
Notes
7:10 - 8:03
UniSport Kumpula
Overall impression: good feeling
