June 16, 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 | Face-pull |
85kg
20x
85kg
20x
85kg
20x
85kg
20x
85kg
20x
|
100 | 8500 |
| 6 | Lying Cable Crossover Rear Deltoid Row |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
12x
|
60 | 1800 |
| 7 | Rear Delt Fly Machine |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
20x
|
68 | 2040 |
| 8 | Smith Machine Shrugs |
40kg
20x
60kg
12x
60kg
12x
60kg
12x
60kg
12x
20kg
40x
|
108 | 4480 |
| 9 | Smith Shoulder Press Behind Neck |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
15x
|
75 | 1500 |
| 10 | Incline Chest Press |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
15x
|
63 | 1890 |
| 11 | Ab crunch machine |
105kg
10x
105kg
10x
105kg
10x
105kg
10x
105kg
10x
|
50 | 5250 |
| Total | 772 | 32900 | ||
Notes
7:02 - 8:11
UniSport Kumpula
Overall impression: good feeling
