March 2, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
50kg
12x
60kg
10x
70kg
8x
80kg
6x
70kg
8x
|
44 | 2800 |
| 2 | Barbell incline bench press |
50kg
8x
50kg
10x
55kg
8x
|
26 | 1340 |
| 3 | Butterfly Machine |
50kg
12x
60kg
10x
70kg
6x
|
28 | 1620 |
| 4 | Seated Dumbbell Shoulder Press |
17kg
12x
20kg
8x
22kg
8x
25kg
6x
|
34 | 690 |
| 5 | õlale surumine masinal |
20kg
8x
25kg
6x
30kg
5x
25kg
6x
|
25 | 610 |
| 6 | õlale lendamine trenzööril |
40kg
10x
45kg
10x
50kg
8x
|
28 | 1250 |
| 7 | kõhulihas masinaga |
40kg
15x
45kg
12x
45kg
12x
|
39 | 1680 |
| Total | 224 | 9990 | ||
Notes
4. ja 5. harjutuse raskus ühe käe järgi.
Kõigis harjutustes selge varu, eesmärk hea tehnika.
Lamades surumise max hetkel 80x8
