July 4, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Military Press |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
15x
|
63 | 1890 |
| 2 | Barbell Upright Row |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
15x
|
63 | 1890 |
| 3 | Barbell Shrugs |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
20x
|
68 | 2040 |
| 4 | Barbell Rear Delt Row |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
20x
|
68 | 2040 |
| 5 | Smith Machine Shrugs |
90kg
15x
90kg
15x
90kg
15x
90kg
15x
90kg
20x
50kg
30x
|
110 | 8700 |
| 6 | Smith Machine Behind Neck Press |
40kg
12x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
52 | 2080 |
| 7 | Reverse fly machine |
25kg
15x
25kg
15x
25kg
15x
25kg
15x
25kg
15x
|
75 | 1875 |
| 8 | Lying Cable Crossover Rear Deltoid Row |
60kg
12x
60kg
10x
|
22 | 1320 |
| 9 | Face-pull |
70kg
12x
100kg
12x
100kg
12x
100kg
12x
70kg
20x
|
68 | 5840 |
| 10 | Cable Lateral Raises |
20kg
12x
20kg
12x
20kg
12x
20kg
12x
20kg
12x
|
60 | 1200 |
| 11 | Cable Crossover |
60kg
12x
60kg
12x
60kg
12x
60kg
12x
60kg
20x
|
68 | 4080 |
| Total | 717 | 32955 | ||
Notes
10:30 - 11:54
Balance, Kajaani
Overall impression: great feeling, good pump
